Friday
A)
0:00 - 25:00
5 rds
5 x front squats (205,135) (from floor)
5 x bar muscle ups (15 x k/bell s/d/h 24,16)
5 x bench press (185,115)
- bench press and squat weight should be challenging but should be able to get at least first 3 rds unbroken)
7 min rest
(18 min cap for B1 and B2)
B1)
21,15,9
Wall balls (20,14)
C2b/pull ups
5 min rest
B2)
21,15,9
Wall balls (20,14)
Pull ups/ring rows
- if you do pull ups in the first part, do ring rows in the second part.
Optional extras
3-5 rds
6-8 x pistols each leg
10 x one arms rows
20 x band pull aparts