A) EMOM 16mins:

Min1- 3 Strict press + 5 Push press – from the floor

Min2- 10 Bent over rows + max hanging leg raises

Min3- 8 Bb curls + max box dips

Min4- Rest

B) 3 Rounds:

2min AMRAP- Cal row/bike

-30 sec rest-

2min AMRAP- 30 Double unders + 5 clean + jerks @L1=43/30kg – L2=52/35kg – L3=61/43kg

-30 sec rest-

2min AMRAP- 3 Bar muscle ups + 10 Wall balls (scale bmu to 5 c2b or pull ups)

-1min rest-