March 15 2016

Fitness:

A1. Shoulder Press AMRAP UB @ 21×1- no more than 15 reps rest as needed
A2. Ring Row 12 reps @ 21×1 rest as needed
B.(Males) Dips 1RM @ 31×1 rest as needed
B(Females) 20 rep max DB BP- as many sets as needed(try to improve from last week)
+
6 sets
30 sec Burpee
30 sec rest
30 sec Russian KBS
30 sec rest

**The goal is to be consistent here
** Ring Rows- you may put feet on a box

Competition:

A. Push Press work to a tough single for the day
+
4 sets @ 80%
1k row
10 HPC 155/105- Break the HPC to 5/5
25 UB WB
rest 2min