April 3rd


Bench Press:

70%x1, 77.5%x1, 82.%x5x3



1000 m row

50 thrusters 45/35

30 pull ups


Core: 100 ab mat sit ups for time


On Ramp:

Dead Lift

Rower (SDHP) Thruster

Total Time (add intervals):
Row 200m (SDHP)
10 Thrusters (45/15 or PVC)
Time each interval (one person rests while partner goes)

3 times each (approx 3 min rest)

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