A) 4 sets/super set:
2×6/2×4 Paused back squats
4 Seated box jumps
10 e.s Half kneeling woodchop
-20min cap-
–
B) EMOM 4mins:
10 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30
+
Up to 10 bar facing burpees
-2min rest-
EMOM 4mins:
10 C2b
+
Up to 10 hspu
-2min rest-
EMOM 4mins:
Cal row L1=14/11 – L2=17/14 – L3=20/17
or
Cal bike L1=11/9 – L2=14/12 – L3=17/15
–
-If time-
C) Alt tabata:
Goodmornings
Strict press
