De load week
A. 1k Row x 5; rest 3 min between – sustainable #’s – note these
B. TGU – 20 reps – alt arms (light, stability focus
C. map training
amrap 10 @70%
18 pistols (alt)
12 GHD Situps
6 Hang Cleans (185/123) (155/108) *ub is goal here so be smart
rest 4 min
amrap 10@70% – tone it back a bit here, sustainable focused rds; recovering from first
3 DB Manmmakers (45/35)
9 no push burpee box jump overs (24/20)
directly into
10 min recovery on bike..think 50-60% effort here