Wednesday 28th November 2018

A. Three rounds for max reps:

• Unbroken Bench/Floor Press

Rest 15-30 seconds

• Unbroken Strict Pull-Ups

E4M

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

B. Every 6 minutes, for 18 minutes (3 sets) for time:

• Row 500 Meters
• 50 Double-Unders
• 20 Push Press (35/50)

100 singles