A.

Tempo Bench Press

4×3 22X1

*Build in weight from last week.  

B.

Health

For Time: 

80/60 Cal Row

*Every 1:30 perform 

Round 1: 10 Wall Balls 14/1-lbs 

Round 2:  8 Jumping Pull Ups/Ring Rows

*Alternate between WB & Pull Ups every 1:30

Fitness

For Time: 

100/80 Cal Row

*Every 1:30 perform 

Round 1: 10 Wall Balls 20/14lbs 

Round 2:  8 Pull Ups

*Alternate between WB & Pull Ups every 1:30

Performance: 

For Time: 

120/100 Cal Row

*Every 1:30 perform 

Round 1: 10 Wall Balls 20/14lbs 

Round 2:  8 CTB 

*Alternate between WB & Pull Ups every 1:30

*Workout starts on the row.