7th July

Friday

 

0:00 - 21:00

A)

7 rds

Every 3 min

7 x strict hspu

10/8 x strict pull ups

15 x box jumps (step down)

 

32:00 - 52:00

B)

10 rds

Min 1 - 5 x power cleans (155,105)

Min 2 - 15 x wall balls

 

Accessories

1)

10 rds

Every 90 seconds

2 x split jerks

2)

5 x 1 leg less rope climb / rope climb

5 x 15 single leg calf raises

5 x 10-15 dumbell bench rows