A)
20 min emom
Min 1 - 7 x strict hspu
Min 2 - 10 x strict pull ups
- scale athletes from the beginning who need it
B)
"Jack"
20 min amrap
10 x Push press (115,80)
10 x K/swings (24,16kg)
10 x Box jumps (24,20)
Optional accessories
3 - 5 rds
3-5 x muscle ups
5 - 12 x reverse grip barbell rows
24 x bent knee side sit ups
20 x band pull aparts