A) 3 sets/Giant set:
10 e.l Db/Kb step ups (one leg at a time) @20/16inch
5 Strict press
5 Strict chin ups (weighted if able)
-15min cap-
–
B) For time:
200m Run – Scale to 100m
10 Bar muscle ups
400m Run – Scale to 300m
20 C2b
600m Run – Scale to 500m
30 Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg
800m Run – Scale to 700m
40 Goblet squats – up to 24/16kg
1km Run – Scale to 900m
50 Kb swings
-30min cap-
