Total 75min

Movement on the minute for 18 minutes, 6 sets:
1. min row 30 sec
2. min 5 strict pull ups
3. min 10 wall ball 6kg

A.
Take 20 minutes to find your new 1-RM Back Squat

B.
In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .
“Murph”
For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

> vaihdettu CFJKL Metcon:
7 min AMRAP:
10 front rack lunges 30kg
10 bar over burpees

*Lunges performed on approx. 10 meter distance, 11 lunges/set
Result: 105 reps
Avg/max HR 178/188

C.
1000m row