Move

2) AMRAP 15
12 Cal Row
12 Wallballs
Rest 30 Sec.

Train

1) Back Squats: 4 x 3 (Building)

2) Abandon Ship

AMRAP 5:
50/40 Cal Row
Max Wallballs (20/14)
AMRAP 4:
40/32 Cal Row
Max Wallballs
AMRAP 3:
30/24 Cal Row
Max Wallballs
AMRAP 2:
20/16 Cal Row
Max Wallballs
AMRAP 1:
10/8 Cal Row
Max Wallballs

Stimulus

1) You will be building in weight over these four sets. Aim to finish your last set at around 80-85% of your 1 RM. Start your sets at roughly 65%. Keep in mind we are not building to a maximal set, you should be able to move through all of these reps fairy smoothly.

2) This workout is a leg burner! You will start each AMRAP with a buy in row and finish by accumulating as many wallballs as possible. There is no rest between AMRAPS, so choose a moderate pace to allow for quick transitions. This wallball is a heavier one today, but scale it down to complete at least 5-10 reps at a time.

Extra Credit

200m Barbell Back Rack Carry (Bodyweight)
200m Barbell Front Rack Carry (1/2 Bodyweight)