Wednesday 10th July 2019

A) 4 Rounds for time:

20/16 Cal row/bike

15 Kb swings – up to 24/16kg

12 Ring dips

9 Single kb hang squat cleans

-18min cap-

–

B) Front squats:

Option 1- 1×20/1×15/1×10/2×5

Option 2- 4×4 Tempo (3-4 sec on way down)

-15min cap-

–

C) Alt Tabata:

Hr press up

Prone hold on hands