A:
4-4-4-4-4 Deadlift @30X1
5 sets of 16 Wooden Stick Bench Press (with hanging KBs/DBs)
Start a new round of both exercises every 3:00min.
B:
AMRAP in 10min of:
15 Deadlifts
15 Hand-Release Push-ups
Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 60/42.5kg
C:
For time of: 80 Abmat Medball Sit-ups
ENDURANCE
4 sets of:
1500m Row/Bike x2/Ski
90sec rest
Target: Keep the same average pace from a week ago
(time/500m for row/ski OR time/1000m for bike)
If you are coming the first time: find your steady target pace.