A.
Three rounds of:
Back Squat x 8 reps @ 3011
(increase load by 4-5% from that used on April 12)
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

B.
Every minute, on the minute, for 15 minutes:
Minute 1: 12 Kettlebell Swings + 6 Goblet Squats
Minute 2: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)
Minute 3: 6-8 Strict Pull-Ups

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)