Wednesday

Pursuit:
A1. Heavy DB Ren Rows (no Push Up); 6-8reps/arm
A2. Lunge Steps with Alt Sandbag Rotation – 8-10 steps R/L; sandbag should hot the floor, torso should stay tall and erect.
A3. Alt 1A KBS – 30sec; eye level
+
EMOM: 15 mins
Min1 – AMR AD Cals
Min 2 - AMR Burpees
Min 3 – AMR Dball Slams
* Score is total reps
 
Performance: 20 mins
A. 75/50 Pullups – FT; 2 scores: #1. First UNBROKEN set; #2, total time.
B1. Front Squat ; Build to a heavy 3 reps;
B2. AbWheel K2E @ 3232 – 6-8 reps
+
EMOM: 15 mins
Min1 – AMR Cal Row
Min 2 -  AMR T2B
Min 3 – AMR Dips (Rings are Rx; choose the variation that fits your ability)
* Score is total reps