3-6-9-12 reps of:
Front squats
Muscle-ups
Time cap: 15 minutes
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)
At the 20 minute mark
1 mile run
3-6-9-12 reps of:
Front squats
Muscle-ups
Time cap: 15 minutes
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)
At the 20 minute mark
1 mile run
A: Deadlifts
On the 2 minutes
6x3 at 80%
B: Bench Press:
On the 2 minutes:
5x2 at 90%
C: 10 minutes of mobility