I hope you guys dug those deadlifts!¬† Tough to get into that 3rd round for those AMRAp’s but I saw some 2+’s on the board.¬† See you guys tomorrow.

A) 3 Min Assault/Row

Every :20 sec for 3 min

Hollow Swings

Ring Rows

Bear Crawl

1 Min Jog

B) Every 1:30 for 8 Sets (rotate)

1st-10 Tempo Dumbell Bench Press (4 sec)

2nd-6-10 Tempo Ring Row’s (4 sec) pic a challenging¬†angle and make these hurt!

C) “Lucky #7”

7 Min AMRAP

15 Kettlebell Swings 53/35

10 Alt Kettlebell Step Ups to 20/16″ 53/35

5 Goblet Squats 53/35

4 Min Rest

7 Min AMRAP

15/12 Cal Row

10 Push-ups

5 Dumbell Thrusters 50/35