Thursday 15.06.2017

A: 4 Rounds, Not for Time:
8 DB Bench Press w/ tempo 20x0
30 ec Chin Over Bar Hold
16 Ring Rows
It's not for time but athlete should move continuously through the rounds. Scale to point where reps can be done unbroken.

B: General Conditioning
20 Min Running Clock
0-5: Assault Bike/Row
5-10: AMRAP 10m Handstand Walk + 10 GHD Sit Ups
*Scaling: 20m Backward bear crawl, 10 v-ups or tuck ups
10-15: Jump Rope AMRAP: 20 SU, 10 single each leg, 10 DU
15-20: 10 Deadlifts (135/95) + Max L-Hang/tuck Hold