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
6 rounds of :
30 seconds on 30 seconds off -
7 thrusters 115/85
AMRAP Bar Hop Burpees
Rest 3 minutes
Then 4 rounds of:
60 seconds on 60 seconds off
7 thrusters 115/85
7 Bar hop burpees
AMRAP C2Bs
Rest 3 mins
2 rounds for time of:
7 thrusters 115/85
7 Bar hop burpees
14 C2Bs