A) 3sets/super set:
20 Overhead alt lunges (barbell)
10 e.l Single leg double kb deadlift
Max strict pull ups – scale to 3-5 Negatives is you can’t get 3 or more
–
B) For time:
“Air Force”
20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead squats
20 Front squats
@L1=30/20kg – L2=35/25kg – L3=43/30kg
-EMOM (incl at the start)=4 burpees-
–
C) For time:
30 Air squats
30/25 Cal row or Bike
30 Box jump overs
30 Pull ups
