Strength/Skill: Bent Over Row & Floor Press

  • Every minute, alternating exercises for 10 minutes
    • 5 Bent Over Row
    • 5 Floor Press
      • Minute 1 perform 5 rows, minute 2 perform 5 floor presses, min 3 back to rows, etc.
      • 5 sets of each exercise
      • Tempo: 2 Second Up, 1 Second Pause, 2 Second Down, 1 Sec Pause. Basically, 2 seconds of movement with one-second pause at the top and bottom.

WOD: 3 Rounds AMAP

  • Round 1 — in 4 minutes:
    • 100 DUs
    • AMAP Muscle Ups (or Strict Pullups) with remaining time
      • rest 2 minutes
      • record score
  • Round 2 — in 4 minutes:
    • 100 DUs
    • AMAP C2B Pull Ups
      • rest 2 minute
      • record new score
  • Round 3 — in 4 minutes:
    • 100 DUs
    • AMAP Toes to Bar
      • record score
        • 3 separate scores in total

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