A) 4 sets/super set-
60 sec plank
Front squats-
Option 1: 3 reps
Option 2: 8 reps
-20min cap-
–
B) 7min AMRAP:
25 Thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg
25 Pull ups
25 Box jump overs
25 T2b
25 Hang cleans
Max front squats in time remaining
-rest 3mins-
7min AMRAP: (in reverse order, aim is to finish within the 7mins)
Same amount of front squats you got through above
25 Hang cleans
25 T2b
25 Box jump over
25 Pull ups
25 Thrusters
