12 deads 225/155
12 Bar hop burpees (lateral)
12 BJ 20/24
16 min AMRAP
12 Bar hop burpees (lateral)
12 BJ 20/24
16 min AMRAP
On the 3 min x 15
1.12 Bent over barbell row + 24 push ups
2.12 supinated grip strict pull ups + 30 sec hollow body hold
3.12 narrow grip Bench press+ L-sit parallette hold for 20 sec