0:00 - 22:00
A)
Back squats 5 x 6 @ 70% + 5kg
With
Seated dumbell shoulder press 5 x 8/10 (no back support)
-if you get all 8's males or all 10's females go heavier next time. Continue with a weight until you reach 5 x 8/10. When you go heavier, don't stress if you don't hit those numbers, that is now your new aim.
29:00 - 49:00
B1)
4 min amrap
21 x thrusters (96,65)
21 x t2b
Max wall balls remaining time:
4 min rest
B2)
4 min amrap
15 x thrusters (115,75)
15 x t2b
Max k/bell swings (24,16kg) remaining time:
4 min rest
B3)
4 min amrap
9 x thrusters (135,95)
9 x t2b
Max wall balls balls remaining time:
-record each score separately
Accessories
1)
5 x 12 one arm over head dumbell lunges (change arms after 6 reps)
With
5 x 6 muscle ups
2)
5 x 10 one arm rows
With
5 x 5-15 ghr