February 13, 2024


View the Workout See the Whiteboard

Chill AMRAP 6
Row 100m exactly
-Every meter above or below 100=2 kip swings+2 ring rows+2 feet together air squats

3 rounds
12 Bar Muscle ups
24 Alternating Pistols
Row 500m OR Run 400m
-20 min cap

Accessory Work:
15 min to establish 5RM Bench Press

3 min lat smash per side
3 min glute smash per side

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