Wednesday 6th March 2019

A) EMOM 15mins:

Min1- 3 Wall climbs + 6/9/12 Pull ups

Min2- 15 M-ball cleans + 2/3/4 Burpee box jump overs (high box)

Min3- 12 Double kb front rack alt lunges + 4/5/6 Double kb push press – up to 24/16kg

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B) 4 sets/super set-

6 Deadlifts

Max ring dips (kipping or strict)

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C) 7min AMRAP:

1km Run + Max kb SDHP – up to32/24kg