Wednesday
4/30
2 minute AMRAP
Run 200m
AMRAP remaining time
6 pull-ups
12 air squats
rest 1:00
2 minute AMRAP
Echo bike 15/11 cals
AMRAP remaining time
5 deadlifts @ 135#/95#
5 Hang Power Cleans
5 Shoulder to overhead
rest 1:00
x4 sets
*if wearing a vest for Murph, wear it for first AMRAP
Essentials
A. Take 12 minutes to complete
A1. Back squat to box
10,8,6,4,2
*start at 4-5 RPE and build to heavy 2 for the day
A2. Farmers carry 50m w/ DB’s
+
B. 5 rounds for time
10 wall ball
10 kettlebell swings
10 knee-ups or v-ups