Monday

5
Apr

Monday

Three Ships Collective – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 SA Ring Rows or 5/5 SA DB Upright Row

5 Up-Downs

5/5 DB Deadlift

5 Up-Downs

Into …

2 ROUNDS

50 Single Unders

6/6 SA DB Bent Over Row

6/6 SA DB Swings

Strength

Metcon (No Measure)

EMOM x 12 MINUTES

5 Strict Pull-ups or 5 Banded Strict Pull-ups

(No Measure)

Strength – HOME

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 Tempo DB Bent Over Rows (2121)

MIN 2 – 10 Tempo Upright Rows (2121)

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 SETS

15/12 Cal Bike

20 Alt. DB Snatch (45/30)|(25/15)

10 Pull-ups

(Score is Each Set for Time)

Workout – HOME

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 SETS

1:00 Double Unders

20 Alt. DB Snatch

10 DB Bent Over Row

(Score is Each Set for Time)