-5mins to build-
A) Every 3mins x5 rounds:
400m Run (scale down run if needed)
Hang squat clean + TNG squat clean + front squat
–
B) 3 sets/super set:
Max strict ring dips (add weight if getting more than 10/use bands if getting less than 3)
10 Double kb bent over rows
–
C) For time:
21 – 15 – 9
Pull ups
Single db hang squat clean thrusters – up to 22.5/15kg
-straight into-
9 – 12 – 15
Single db overhead alt lunges
Burpees to target
