Base
A1. BB Bent Over Row 3×[email protected];
A2. DB Reverse Fly’s 3×[email protected]; 3mins
B. AMRAPx3mins
25/15 Cal Assault Bike or Row
+
5 Push [email protected]/45-65#
5 Hop the Bar Burpees
rest 3mins
x3
Climb
A. Every 2.30, complete:
Power Snatch + Snatch
x5
B. AMRAPx3mins
100 Double Unders or 25 Burpees (90s cap)
+
3-5 Bar Muscle Ups or Chest to Bar Pull Ups
5 Shoulder to [email protected]/85#
Rest 3mins
x3
Met Con
A. AMRAPx10mins
200m Run
15 KB Swings
10 Burpees
rest 5mins
B. AMRAPx10mins
200m Run
15 Wall Ball
15 Prone Supermans
rest 5mins
C. AMRAPx10mins
200m Run
30s Dead Hang on Pull Up Bar
3-5 Wall Climbs (stay tight)
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