Thursday, june 15

"A Knife & No Coin"

In 8 mins do:

Run, 600 m

then in the remaining time, AMRAP of:

18 Wall Balls, 20/14 lbs

12 Strict Pull-ups

-- Rest 3 mins --

In 8 mins do:

Run, 800 m

then in the remaining time, AMRAP of:

15 Wall Balls, 20/14 lbs

9 Strict Pull-ups

-- Rest 3 mins --

In 8 mins do:

Run, 1000 m

then in the remaining time, AMRAP of:

12 Wall Balls, 20/14 lbs

6 Strict Pull-ups

Athlete Instructions

Log your total reps completed for each AMRAP section.

Notes

Focus: We are building out the run to be a focused piece of today’s workout. Ideally we look to hold a hard and challenging pace that allows us just enough energy left to get right to the wall balls and hit a big set. The strict pull-ups should allow for some rest and breathing to come back.

Primary Objective: Complete each run at 5 km or faster pace.

Secondary Objective: Complete 4+ rounds on each set.

Stimulus: Lactate Threshold/ Upper Body Push + Pull Muscular

Endurance RPE: 7/10