A) EMOM 12mins:
Min1- Cal row/bike L1=12/9 – L2=15/12 – L3=18/15
Min2- Hspu L1=10 – L2=15 – L3=20
Min3- Cal row/bike
Min4- C2b L1=9 – L2=12 – L3=15
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B) 3 sets/super set:
10 – 12 Bb curls
4 – 6 Strict press
10 – 15 Box/ring dips (strict)
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C) For time:
30 Single kb hang clean + jerks – up to 24/16kg
30 Box jumps
25 Single kb hang snatches
25 Box jump overs
20 Single kb thrusters
20 Burpee box jumps
