28 Jan 17

A. "16.4" AMRAP13

55 Deadlifts (225/155)

55 Wallballs (20/14)

55 Calorie Row

55 Handstand Push-ups

rest as needed

B. 200m row 100 DU 200m row

80 DU

200m row 60 DU ...down to 20

C. 30 sec AB @85% effort 30 sec AB @60% effort x10 Tough but repeatable