Last week of pull ups
Part A: 5 min pull up EMOM
Part B: Back squats
6X2 up to your heaviest double
Then drop 20% of the weight for 1 AMRAP set.
Part C: Max distance hand walk in 2 minutes or max ring hold.
Last week of pull ups
Part A: 5 min pull up EMOM
Part B: Back squats
6X2 up to your heaviest double
Then drop 20% of the weight for 1 AMRAP set.
Part C: Max distance hand walk in 2 minutes or max ring hold.
On the 9 minutes x 5
Round 1
1 km run
160 feet of Farmer Carry 32kgs/24kgs
Round 2
1 km row
160 feet of burpee broad jumps
Round 3
1 km run
160 feet of lunging with one 50/35lbs DB held on your back
Round 4
1 km row
160 feet of sandbag carry 150/100
Round 5
Run 400m
Row 400m
80 Burpee Broad Jump
80 feet of lunging with one 50/35lbs DB held on your back