Friday 9th October 2020

A) 30 sec on/30 sec off/x5 (each):

Bike

-2mins rest-

Row

-2mins rest-

Thrusters @L1=25/15kg – L2=30/20g – L3=35/25kg

–

B) 10mins to build to heavy complex:

(using either barbell, kb’s, db’s)

8 Deadlifts

6 Hang cleans

4 Front squats

2 Shoulder to overhead

–

C) 6min Cap:

25 – 20 – 15

Pull ups

Kb swings – up to 32/24kg

-Max burpees to target in time remaining-