0:00 - 25:00
A)
Back squats
4 x 9 @ 70% + 10/7.5kg
With
5 x 7 max strict hspu
32:00 - 57:00
B)
10 min amrap
5 x strict pull ups
10 x pistols (alternate) / scale 20 air squats
5 min rest
10 min amrap
10 x burpees
30 x double unders
Optional accessories
5 x 5 bar muscle ups
5 x 10 one arm rows
5 x 5-15 ghr
5 x 10 bent lateral complex