A1. Push Press @ 11X1, 1-1-1-1, 2 min
A2. One Arm DB Rows @ 20X0, 4-5/arm x 4 sets, 2 min
B1. Wtd Bar Dip Cluster @ 20X0, 1.1.1 x 4 sets, 2 min
B2. AMRAP Rope Climbs in 1 min with feet x 4 sets, 2 min
C1. HSPU, AMRAP x 3 sets, 1 min
C2. Seated DB External Rotations @ 6010, 4-6/arm x 3 sets, 1 min
A1. 135#, 140#, 150#, 155#... couldnt stop and did another rep at 160# (+15# pr!)
A2. 70# (5), 75# (5), 80# (4), 80# (4)
B1. 30#, 35#, 40#, 40#
B2. 6, 5, 5, 5
C1. 26 pr, 16, 11 *all reps were strict
C2. 12# (6), 12# (6), 15# (4)
PM
3 x 4 minute uphill Run wearing 20lb vest @ 80-85%+ effort/ walk down 8-10 min
completed, brutal. took the full 10 min to recover. the fact that this was "only" 3 repeats eased my mind a bit. quite challenging though, the last minute was really tough.
Nice work on the push press! Smooth!
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