Friday October 6th, 2017

3 rounds as warm-up
6 Single arm DB press, 10X1
6 Single arm ring rows, 20X1
250m row
+
Bar/ring muscle-up practice
+
A. Thruster, build to a tough set of 5 from the ground (squat clean first rep if possible)
+
7:00 AMRAP:
3 thrusters, 95/65
3 toes-to-bar
6 thrusters, 95/65
6 toes-to-bar
9 thrusters, 95/65
9 toes-to-bar
and so on.

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