A:Deadlifts -1x10 at 50%, 1x6 at 60% and 1x5 at 70%, 4x5 at 75%,
B: Bicep curls - 4 x20 with empty barbell
C: For time:
40-30-20-10 GHD sit-ups
4-3-2-1 rope climbs
20-15-10-5 OHS at 70/50lbs DB (try and split evenly per arm)
A:Deadlifts -1x10 at 50%, 1x6 at 60% and 1x5 at 70%, 4x5 at 75%,
B: Bicep curls - 4 x20 with empty barbell
C: For time:
40-30-20-10 GHD sit-ups
4-3-2-1 rope climbs
20-15-10-5 OHS at 70/50lbs DB (try and split evenly per arm)
35 Min EMOM
1. 20 WBs 20/14
2. 20 starfish
3. 20 Box Jump Overs 24"/20"
4.. AMRAP C2B Cindy (Cindy = 5 C2Bs, 10 push ups, 15 air squats)
5. Rest
*Start back with a fresh round of Cindy every round, score is total reps of Cindy each round.