Monday
0:00 - 15:00
A)
15 min amrap:
5 x power cleans (155,105)
10 x dips
30 x double unders
22:00 - 37:00
B)
5 rds
For time:
1 x leg less rope climbs / 2 x rope climbs
12 x dumbell push up renegade rows
24 x anchored side sit ups
(15 min cap)
42:00 - 54:00
5 x 10 pause barbell rows
5 x 20 band pull aparts
Optional Accessories
5 x 10 barbell rows
5 x 8 strict t2b
5 x 10-15 dumbell curls
5 x 10-15 reverse curls