0:00 - 20:00
A)
20 min amrap
21 x strict press (75,45)
3 x rope climbs
50 x anchored sit ups.
27:00 - 47:00
B)
20 min amrap
400 x run
20 x k/bell snatches (24,16kg)
10 x bar dips
-change hands every 5
Optional accessories
1)
5 x 10 pause bent laterals
With
5 x 8 strict t2b
2)
5 x max L-sit
With
5 x 10 dumbell seated shoulder internal rotations