Friday
0:00 - 10:00
A)
10 min emom
3 x front squats
20:00 - 28:00
B)
For reps:
8 min amrap
7 x dead lifts (275,185)
11 x bar facing burpees
33:00 - 41:00
For time:
C)
21,15,9 - Dumbell hang cleans (15kg,10kg)
9,7,5 - muscle ups / strict pull ups (12,9,6)
(8 min cap)
46:00 - 54:00
For time:
D)
30,20,10 - box jumps
3,2,1 - rope climbs
(8 min cap)
Accessories
3-5 rds
10 x one arm rows
15 x single leg calf raises
10 x ring roll outs
20 x band pull aparts