Saturday

Three Ships Collective – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 DB Deadlift

5 DB Up-Down

10 Scap Push-up or :30 Plank

5/5 DB Upright Row

Strength

Metcon (Weight)

3 SETS

10 DB Renegade Row

1:00 Plank Hold

-1:30 Rest b/t Sets-

(Score is Weight)

Strength – HOME

Metcon (Weight)

3 SETS

10 DB Renegade Row*

1:00 Plank Hold

*1 Rep = 1 Row Right + 1 Row Left + 1 Push-up.

-1:30 Rest b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :45 MAX Double Unders

MIN 2 – :45 MAX Ring Rows

MIN 3 – :45 MAX RKBS (53/35)

(Score is Reps)

Workout – HOME

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :45 Max Double Unders

MIN 2 – :45 Max DB High Pulls

MIN 3 – :45 Max DBL DB Swings

(Score is Reps)