Bench Press 3-3-3-3-3 3 Rounds Row 500m Rest 2 Minutes
Bench Press: 65-75-85-90(f)-85
Row: 2:08, 2:09, 2:07
Amrap 7 min : 10 Deadlifts, 7 KB swings; Amrap 7 min: 10 Thrusters, 10 jumping pull-ups; Row/ jump rope 2.5 min and 1 min
First Amrap : 5.5 reps using 110 lb for deadlifts and 25 kg for KB swings.
Second Amrap: 7 reps using 35lb bar for thrusters.
In 2.5 min, was able to do 595 meter row, and messed up 5 times with jumping rope.
In 1 min, was able to do 247 meters and messed up 5 times with jumping rope.
Push-Jerk 3-3-3-3-3 Rest AMCaloriesAP in 3 Minutes Row – Rest 60 seconds – AMRAP in 3 Minutes 3 Burpees (jump and touch the pullup bar at the top of each burpee, 8′ for men, 7′ for women) 3 Chest-to-Bar (CTB) Pull-ups – Rest 60 seconds – AMRAP 3 Minutes 1 x Power Snatch, 95/65 lbs 1 x Snatch Balance, 95/65 lbs 1 x Overhead Squat, 95/65 lbs 1 x Hang Squat Snatch, 95/65 lbs
Push Jerk: 1) 55 lb 2) 62 lb 3) 75 lb 4) 85 lb 5) 90
Row: 41 calories
Hangpower snatch and OH squat: 13 reps at 45 lb for 1/2 the reps and 35 lb for the last 1/2
Burpee/ jump pull ups: 8 reps
