Monday
Warm-up
500m Row (Time)
Max Effort 500m Row
Weightlifting
Thruster (5-3-1-1-1)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute amrap:
21-15-9
21 American kb swings 53/35
15 Push ups
9 Toe 2 bars
21-15-9
21 American kb swings 53/35
15 Push ups
9 Toe 2 bars
