I.
a. 3 x 40s HS Hold
b. 3 x 100m Run
c. 3 x 10 Horizontal ring rows (feet on box)
II.
Push Jerk 5×5 @75-80%
III.
‘13.3’
AMRAP (12)
150 Wallballs 20/14#
90 Double-unders
30 Muscle-ups
IV.
13-12-11-10-9-8-7-6-5-4-3-2-1
Calorie row
CTB pull-ups
V. Choose ONE of the following:
Va.
4 Rounds
Run 200m
15 GHD sit-ups
5 Power cleans 185/125#
Rest 60 seconds
Vb.
4 Rounds
800m Bike
Rest 1:1
Advertisements
