Thursday//March 16

A.  FS: 1,1,1,1 – Find a heavy single, if feeling good, go for a new 1RM (~15 mins)
B. 16 min EMOM:
Min 1: 8-10 Ring Rows – Elevate feet if you need intensity
Min 2: 3/2 Wall Walks
Min 4: Ski Erg: 12/8 cals
Min 4: DB Ren Row 6-8 reps; 35/20#
+
3 sets: [in any order you want. Choose your order and stick with it]
100 M Sprint
20 Wall balls – UNBROKEN if possible
6 Gym Length- DB Waiters Carry; alt. arms every 2 lengths
8/5 Strict Pullups
30 sec. – AMR: Russian KBS (heavy as you’re willing to go)
*rest 2 minutes between rounds
* Each Round we would like to see a faster pace
* Score is TOTAL KBS for all 3 sets & note wt. used