10 rds
5 x front squats (BW x 1.25) (no rack)
5 x bench press (BW)
(25 min cap)
- should be able to get at least 3 rds unbroken
5 min rest
B)
Amrap 15 min:
50 x c2b/pull ups
5 x rope climbs
50 x burpees
5 x rope climbs
Optional extra's
3-5 rds
8-12 x reverse grip barbell rows
10-15 x Glute bridges
10 x slow ring rows
12 x reverse curls