A) 4 sets/super set:
4 Back squats
10 Back rack squat jumps (at lighter load)
–
B) 12min AMRAP:
4 Bar muscle ups (scale to 4 C2b or pull ups with 4 ring dips or Hr press ups)
8 T2b
12 Box jump overs
16 Wall balls
-rest 3mins-
C) 7min AMRAP/Ladder:
1-2-3-4-5 etc Kb siwngs – up to 24/16kg
2-4-6-8-10 etc Goblet alt lunges
-If you put the kb down at any point during the 7mins, complete 1 wall climb before picking kb back up-
