Base
A1. Deadlifts 4×[email protected]; 1min
A2. Weighted Dips/Dips or Bench Dips 4×3-5; 3-4mins
*for the DLs, at bottom of rep hover about 2inches off ground. The plates will only touch ground at start and end of set.
B. 3 Rounds
400m Run
21 Heavy Russian KB [email protected]/12-24kg
12 Hanging Knee Tucks or T2B
Climb
A1. Deadlifts 4×[email protected]; 1min
A2. Weighted Dips 4×3-5; 3-4mins
*for the DLs, at bottom of rep hover about 2inches off ground. The plates will only touch ground at start and end of set.
B. “Nasty Girls”
3 Rounds
50 Air Squats
7 Muscle Ups or 10 C2B + 10 Dips
10 Hang Power [email protected]/95#
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