A) 4 sets/super set:
4 Tempo back squats (4 sec down + 4 sec hold at bottom)
4 Strict press – From floor
-20min cap-
–
B) 3min AMRAP:
Cal row
-90 sec rest-
3min AMRAP:
5 Thrusters @L1=25/15kg – L2=30/20kg – L3=35/25kg
3 Lateral burpees
-90 sec rest-
3min AMRAP:
10 Wall balls
5 Pull ups
-90 sec rest-
3min AMRAP:
5 Double kb hang clean + jerks – up to 24/16kg
3 Double kb front squats
