5.D

Since Fong wants another hit... fong gets another hit...

A) AMRAP jump rope in 4 minutes

rest 3min

B) As many rounds in 12 minutes

6 pull ups - Chin over bar. full lockout at the bottom.

8 push ups - hands under shoulders, elbows back, chest touches ground at the bottom full lockout at the top. 

10 reverse lunges (5/side, back leg knee touches ground)

rest 3min

C) AMRAP double unders in 4 minutes

Post Reps/Rounds to comments! 

1.C

Warmup: 10 pullups / 10 burpees / 10 airsquats 3 rounds. 

A.1) Find a 3 Rep Max Weighted Pullup (hang the dumbell between your feet or knees) 

60s rest

A.2) AMRAP Clapping Pushups 

60s rest 

5 rounds for weight/reps. 

What does this mean? take a guess at a 3RM weight for pullups... spend a few sets building it heavy as part of your warmup. Find a weight that feels heavy but doable and then begin. 3 reps (maximum effort). then rest 60seconds. then as many clapping pushups as possible, chest to ground on the bottom, hands make contact at the top. Rest 60 seconds then go back to the weighed pullups, increase the weight if you succeeded your 3 reps at the last weight. 

Do this 4 times and keep track of weight for pullups and reps for pushups. 

Rest 6min

B) 250m Row Sprint for time

60s Rest

500m Row Sprint for time

60s rest 

1000m easy Row not for time. 

Post weights / reps / times and thoughts to comments.