A1. BB front rack front foot elevated split squat @ 3xx1 x 5-7/side x 3 @ 10% more then last week
A2. Strict CTB Chin up @ 3xx1 for AMRAP x 3
A3. Uneven KB windmill x 3/side x 3
+
20 sec. amrap DB plank rows
20 sec. amrap DB thrusters
40 sec. on the bike
(20 sec. @ pace that is tough to talk, 20 sec. @ a gasping pace)
~rest/walk recover for 90 seconds
x 5 rounds

*weight is 50/35#.
**must use same weight for rows and thrusters




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