B.
For time:
Row 1000 Meters
50 Thrusters (75/55 lbs)
30 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 15:00, and then…

“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Please note times for both.

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

OPTIONAL ADDITIONAL SESSION
Four sets of:
3 minutes of Running @ 65-70% effort
2 minutes of Running @ 80-85% effort

50m Run

AMRAP 12min:
Run and Run

2.7 miles up 173 to the first bridge and back.

5.4 Miles Total
Elevation Gain/Loss: 1070

5x5 skulderpress

Accumulate 2 Minute In Each Position
Hollow Hold
Arch Hold
Hollow Hang
Parallette L/Tuck Hold

5 kierrosta
3 PEP
6 käsilläseisontapunnerrusta
8 varpaat tankoon

AMSAP (As many seconds as possible) of:
- L-sit hold.
-- Punishment if u touch de floor: 25 sit-ups.

Bench press with DB's: 3x10