A) 3 sets/Giant set:
Max strict pull ups
16 Db/kb top to top alt shoulder press
16 Db/kb alt lunges
–
B) EMOM 16mins:
Min1- 18 Alt db hang clean + jerks – up to 30/22.5kg
Min2- Cal Bike/Row/Ski L1=12/9 – L2=15/12 – L3=18/15
Min3- Hspu + bar muscle ups – up to 10+5
Min4- Rest
–
C) 30 sec on/15 sec off/x2 rounds:
Lying leg levers
Piked sit ups
Side plank (left)
Side plank (right)
–
D) 3min AMRAP:
Burpee box jump overs
-Into-
3min AMRAP:
Wall balls