Friday 250817

AMRAP 12: 
10 Handstand Pushups
10 One Legged Squats, alternating 

GEAR: 2


3 Rounds, Each For Time: 
9 Thrusters, 115#/75# 
12 Thrusters, 95#/65# 
15 Thrusters, 65#/45# 

1:00 Rest between rounds

TIMECAP: 10:00
GEAR: 2.5


Extra Work: Row

5:00 @ 6 

3 Rounds: 
1000m @ 8
500m @ 6 

Rounds are consecutive, the 500m @ 6 serving as the rest period. Focus is on having consistent times and stroke rates.