0:00 - 15:00
A)
21,15,9 - OHS (105,75)
3,2,1 - rope climbs
50 - double unders each rd
20:00 - 28:00
B)
21,15,9
K/swings (24,16kg)
Box jumps (24,20)
10 min rest and warm up for below, from when you finish
5 rds
Every 3 min
6 x bench press (185,115)
8 x strict t2b/leg raises
10 x barbell rows
Accessories
5 x 6/4 bar muscle ups
5 x 12 single leg dead lifts
5 x 5-12 reverse grip barbell rows
5 x 10 Y-T-W