Friday
0:00 - 12:00
A)
12 min amrap
5 x strict hspu
5 x strict weighted pull ups (15kg)
B)
22:00 - 42:00
B)
4 Rounds:
18 Calorie Bike
12 Clean and Jerks (135/95)
6/3 Muscle-ups
Or
4 Rounds:
12 clean and jerks
15 T2b
18 cal bike
C)
5 x 10 one arm rows
Optional extra's
1)
10 rds
Every 90 seconds
2 x split jerks
2)
5 x 10 Y-T-W
5 x 10-15 dumbell curls