0:00 - 7:00
A)
Emom x 7
5 x back squats
-choose between 2.5-5kg heavier then last week.
17:00 - 32:00
B)
3 rds
For time:
10 x f/squats (185,125)
20 x c2b / pull ups
50 x double unders
39:00 - 48:00
C)
(9 min time cap)
3 rds
20 x wall balls
20 x box jumps (24,20)
-max rope climbs in remaining time
Optional accessories
1)
5 x max muscle ups
With
5 x Max ghr
2)
5 x 6-12 barbell rows
With
5 x 20 single leg calf raises