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Thursday, September 12th


4 Rounds:

25 Double Unders

9 Thrusters 75/55

25 Double-Unders

15/12 Calorie Row


Not for Time:

21 Bench Press

21 Strict Pull Ups

21 GHD Sit Ups/Ab Mat Sit Ups

15 Bench Press

15 Strict Pull Ups

15 GHD Sit Ups/ Ab Mat Sit Ups

9 Bench Press

9 Strict Pull Ups

9 GHD Sit Ups/Ab Mat Sit Ups


Bench Press - Choose a weight that you can do all reps unbroken every round. Keep the same weight.

Pull Ups - Do as many strict pull ups as you can, use modifications as needed. Use bands or rings to finish if needed.


With 20:00 on the clock:

Row/Run 1,600m

Then, AMRAP of:

15 Slam Balls

15 Weighted Step Ups w/ Slam Ball

15 DB Power Snatch

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