0:00 - 25:00
A)
Front squats 5 x 5 @ 65% + 15kg
With
3 x 8/10 dumbell shoulder press
33:00 - 41:00
-put both scores up on the board, total reps
B)
8 min amrap:
1,2,3,4,5.....
K/swings (24,16kg)
B/B/T (95,65)
48:00 - 55:00
C)
7 min amrap:
2,4,6,8....
C2b/pull ups
Burpee box jump overs
Optional Accessories
1)
5 x 8 Pistols each leg
With
5 x 10 reverse grip barbell rows
2)
5 x Max ghr
With
5 x 10-15 two arm dumbell tricep overhead extensions