A:
10min to practise Kipping Pull-ups
Advanced: Practise Butterfly or Bar Muscle-ups
B:
3-3-3-3-3 Thrusters
5 sets of 10-15 Compression Sit-ups
Start a new round of both exercises every 2:30min.
C:
"Fran"
21-15-9 reps for time of:
Thrusters
Pull-ups
RX: 42.5/30kg
ENDURANCE
8 sets of:
750m row @ 1:50/500m
45sec 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.