July 12 2016

Fitness:

A. HPC 5 x 3 rest as needed (HWFLW)
B1. Double KB OH Walk 150′ x 4 sets no rest
B2. SA DB Row 4 x 8 @ 31×1 rest 60 sec (HWFLW)
+
3 sets
15 Face Pulls (half kneeling)
8 DeFranco Cuban Press
+
FR Mobility work
+
Sweat Session (Optional)
Run 400m with (perfect running technique)
rest 1:1 x 4-5

Competition:

Tester
5 min AMRAP C2b PU
rest 12 min
5 min AMRAP of HSPU
+
RFESS 8 RM @ 3010 (goal is 1/3 BW per hand)
Reference 4/5/16