6-10-14

Fitness:

A1. DB or BB BP 8-10 x 4 @ 41×1 rest 1-2 min
A2.(F) Pendlay Row 4-6 x 4 @ 20×2 rest rest 1 min
A2.(M) DB Row 8-10 x 4 @ 31×2 rest rest 20 sec; rest 45 sec
+
4 rounds @ 80%
8 Alt Front Rack Stepups (4 per leg)
4 wall walks
1 min FLR (Rings or floor)

Competition:

20 min AMRAP @ 85%
FC approx 100m
400m row
4 Wall Walk
10 Hand Release Pushup (knees off the ground)