Essentials:
A.
15 min to Find 1 Rep Max Shoulder to Overhead
B.
3 Rounds For time
Row x 500 meters
Sit Up x 20 reps
Deadlift x 7 reps 75%
Fitness:
A.
15 min to Find 1 Rep Max Shoulder to Overhead
B.
3 Rounds For time
Row x 500 meters
Sit Up x 20 reps
Deadlift x 7 reps 255/175
RX+: (315/205)(Weighted Sit Up 35/25)
Performance:
A.
15 min to Find 1 Rep Max Shoulder to Overhead
B.
3 Rounds For time
Row x 500 meters
GHD Sit Up x 20 reps
Deadlift x 7 reps 355/225