-5mins to build-
A) 4 Rounds:
400m Run
2×6/2×4 Bench press
10 Db/kb rows (dual)
-20min cap-
–
B) EMOM 9mins:
Min1: Cal row L1=9/6 – L2=12/9 – L3=15/12 or Bike L1=6/4 – L2=8/6 – L3=10/8
Min2: 15 SDHP @L1=30/20kg – L2=35/25kg – L3=43/30kg
Min3: Up to 7 Hspu + Up to 7 Pull ups
-Rest 2mins-
EMOM 9mins:
Min1: Cal row L1=12/9 – L2=15/12 – L3=18/15 or Bike L1=8/6 – L2=10/8 – L3=12/10
Min2: 15 SDHP
Min3: Up to 12 Hspu + Up to 12 Pull ups
