A:1 min plank 30 sec hollow body flutter kicks 30 weighted russian twist Rest 2 minutes
B: Strict Press 3 x10 at 50% 2x8 at 60%
C: 12 min AMRAP of 40 DU 8 ring dips
1 rope climb
A:1 min plank 30 sec hollow body flutter kicks 30 weighted russian twist Rest 2 minutes
B: Strict Press 3 x10 at 50% 2x8 at 60%
C: 12 min AMRAP of 40 DU 8 ring dips
1 rope climb
For time:
21-18-15-12-9-6-3 reps for time:
Box Jump Overs 24'/20"
Dumbbell cleans 50/35lbs
and 4 wall walks after each set