A) 3 Sets/super set:
10 Bent over rows
Max strict ring dips (use bands if getting less than 3)
60 Sec plank
–
B) 7min AMRAP:
Buy in- 400m Run
In time remaining-
15 Wall balls
12 Deadlifts @L1=61/43kg – L2=70/52kg – L3=84/61kg
9 Hr press ups
-3min Rest-
7min AMRAP:
Buy in- 400m Run
In time remaining-
15 Kb swings – up to 32/24kg
12 Thrusters @L1=25/15kg – L2=30/20kg – L3=35/25kg
9 Lateral burpees
-3min Rest-
For time:
Run – L1=800m – L2=1.2km – L3=1.6km (Block)
