A) 3 sets/super set:
20 Db prone rows
10 e.l Single leg kb deadlifts
10 Db push press
–
B) For time:
Buy in- 400m Run
21 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg
9 Muscle ups
15 Thrusters @L1=35/25kg – L2=43/30kg – L3=52/35kg
6 Muscle ups
9 Thrusters @L1=43/30kg – L2=52/35kg – L3=61/43kg
3 Muscle ups
Buy out- 400m Run
-15min cap-
–
C) 3 sets/giant set:
10 Hollow body rocks
10 V-sit ups
10 Piked sit ups
–
-If time-
D) 7min AMRAP:
50 Double unders or 30 Lateral hops
15 SDHP @L1=25/15kg – L2=30/20kg – L3=35/25kg
5 Lateral burpees
