A: Bench Press
1x10 at 50%
1x8 at 60% 1x6 at 70% 2 x AMRAP at 80% with a 2 min rest between each set
B: 10 min AMRAP of
200m run
3 sandbag cleans 150/100
2 legless rope climbs
A: Bench Press
1x10 at 50%
1x8 at 60% 1x6 at 70% 2 x AMRAP at 80% with a 2 min rest between each set
B: 10 min AMRAP of
200m run
3 sandbag cleans 150/100
2 legless rope climbs
On the 3 mins x 15
1. Bodyweight bench press for 15 reps + 15 strict pull ups
2. Alternating bicep curls 15 reps per side + 15 skull crusher
3. 12 per side bulgarian split squats + 15 V-ups