0:00 - 20:00
A)
Back squats
Work to a 3 rep max back squat
And then
3 x 3 pause back squats @ 70%
B)
27:00 - 37:00
For time:
1 x k row
50 x thrusters (45)
30 x pull ups
37:00 - 47:00
For time:
750 x row
35 x thrusters (95,65)
20 x strict pull ups
47:00 - 57:00
For time:
500 x row
20 x thrusters (135,95)
10 x bar muscle ups
Optional accessories
1)
5 x 8/10 x Dumbell shoulder press
With
5 x max ghr
2)
5 x 8/10 x press behind neck
With
5 x 10 pause bent laterals