March 8 2016

Fitness:

A1. Shoulder Press AMRAP UB @ 21×1- no more than 20 reps rest as needed
A2. Ring Row 12 reps @ 21×1 rest as needed
B.(Males) Dips 2-4 x 5 @ 31×1 rest 2:30
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 2-2-1 reps rest 3:00
+
4 sets @ 80%
1k row
20 UB WB
10 Burpee
rest 2 min