A) Every 4mins/x5 rounds:
5 Front squats
6 Strict pull ups (weighted if able)
7 e.a Single db push press
200m Run
–
B) For time:
15 – 12 – 9
Deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg
Bar facing burpees
-rest 3mins-
9 – 12 – 15
Shoulder to overhead @L1=43/30kg – L2=52/35kg – L3=61/43kg
Lateral burpees
–
–If time-
C) 2-3 Sets/super set:
16-20 Alt db curls
20-25 Banded tricep pushdowns
