0:00 - 25:00
A)
Back squats
5 x 3 @ 85%
32:00 - 50:00
B)
18 min amrap
8/6 x strict pull ups
200 x run
4/3 x muscle ups / 8 x dips
200 x run
C)
6 x 6-12 barbell rows
Accessories
5 x 10-15 glute bridges
3 x 15-20 second L-sit
3 x 40 second side plank each side
3 x 1 min weighted plank