A1. Ring Push Ups, 4 x AMRAP in 25 sec, rest 20 sec
A2. Lean Away Hand over Hand Rope Pulls, 4 x 35 sec down & up, rest 2 min
+
15 min AMRAP
7 Power Snatch, 95#
7 HR Push Ups
7 Box Jump Overs, 24”
7 Double Unders
+
12-15 min easy run constant jog
A1: rings were full used a TRX band got 8, 7, 9, 9
A2: felt good a lot easier not sure if I'm doing these right. You want me going backwards to the ground or forward to the ground? Either way seems like it was more grip holding on then anything.
15 AMRAP: 6 rds 18 reps
After this is did a metcon of 3 min AMRAP 3 min break repeat for 3 rounds of 500m row and 95# ground to overhead.
1st round: 1:50 12 reps
2nd round: 1:54 13 reps
3rd round: 1:52 10 reps
Total of 9 mins of work: 1500 meters rowed, 35 reps.
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