A: Bench press and Back squats
- 1x10 at 50%, 1x8 at 60%, 1x8 at 65%
2x6 at 70%,
1 AMRAP at 75%
B: Strict Banded pull -ups 4x20
C: Strict Ring dips with 2 second pause - 5x10
A: Bench press and Back squats
- 1x10 at 50%, 1x8 at 60%, 1x8 at 65%
2x6 at 70%,
1 AMRAP at 75%
B: Strict Banded pull -ups 4x20
C: Strict Ring dips with 2 second pause - 5x10
At 0:00 Start part A
Part A:
5 rounds for time!
25 Single Dumbbell Hang Snatch 50/35#
5 Wall Walks
50 Double Unders
At 15:00 start Part B:
Part B: For time!
400m run
40 burpees
200m run
20 burpees
100m run
10 burpees