A)
For time:
0:00 - 10:00
21,15,9
OHS (115,75)
C2b/pull ups
12:00 - 22:00
B)
For time:
10-1
Dumbell thrusters (22.5,15kg)
Box jump overs
24:00 - 34:00
C)
For time:
30,20,10 - cal row
21,15,9 - Dumbell hang power cleans (22.5,15kg)
36:00 - 46:00
10 min emom
Min 1 - 10 x pause double dumbell rows
Min 2 - 30 x k/bell Russian twists
Optional accessories
1)
5 x max ghr
With
5 x 10-15 dumbell tricep extensions
2)
5 x 10 ring or ab wheel roll outs
With
5 x 10-15 dumbell curls