On the 4 minutes x 10
Odd rounds:
3 Back squats at increasing loads
1 set of unbroken strict pull ups
Even rounds:
3 Back squats at increasing loads
1 set of unbroken strict dips or push ups
On the 4 minutes x 10
Odd rounds:
3 Back squats at increasing loads
1 set of unbroken strict pull ups
Even rounds:
3 Back squats at increasing loads
1 set of unbroken strict dips or push ups
8 mins on, 3 mins off x 3 rounds
Always start with a 500m run then with the remaining time
AMRAP
5 Wall Walks
10 BM
15 KBS at 24kgs/16kgs
20 Box Jump Overs 24"/20"
*Score each round separately for total reps.