2016bob18

REGULAR CLASS:
1. Running Clock:
AMRAP 3:00
21 OHS 95/65
21 Over the rower burpees
Max Calorie Row
Rest 3:00
AMRAP 3:00
18 OHS 115/80
18 Over the rower burpees
Max Calorie Row
Rest 3:00
AMRAP 3:00
15 OHS 135/95
15 Over the rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:00
12 OHS 155/105
12 Over the Rower burpees
Max Calorie Row
*Scale OHS as needed

2. HSPU
Pick an appropriate Variation:
5×12, 6×9, 5×5, 5×3, HS Holds, or Z-press in one of those rep schemes

*These can be kipping if you are capable of at least 1 strict HSPU. If not, scale the ROM and do strict HSPU, or HSPU negatives