A: Bench press and Back squats
- 1x10 at 50%, 1x8 at 60%, 1x8 at 65%
2x6 at 70%,
1 AMRAP at 75%
B: Strict Banded pull -ups 4x20
C: Strict Ring dips with 2 second pause - 5x10
A: Bench press and Back squats
- 1x10 at 50%, 1x8 at 60%, 1x8 at 65%
2x6 at 70%,
1 AMRAP at 75%
B: Strict Banded pull -ups 4x20
C: Strict Ring dips with 2 second pause - 5x10
1:30 On 1:30 off X 10
12 KBs 32kgs/24kgs
8 Burpees BJO 24"/20"
6 BM
*AMRAP and pick up where you left off.