A) For quality/10min cap:
Option 1 – 30 Muscle ups
Option 2 – 30 Bar muscle ups
Option 3 – 50 C2b
Option 4 – 60 Pull ups
–
B) 2mins on/1min off/x8 (4 each)/1min extra rest after 4th round (2nd round of each)/25min total:
Odd- Run L1=200m – L2=300m – L3=400m
+
Max goblet squats in time remaining @24/16kg
Even- Cal L1=30/22 – L2=35/26 – L3=40/30
+
Max Burpees in time remaining
–
C) 2 sets/super set:
60 Sec hollow body
30 Russian twists
