A) EMOM 10 Mins:
Evens: 4 – 15 Press Ups @20X1 (Choose a number an be consistent)
Odds: Russian Swing x 15
B) 3 x 5 min AMRAP with 3 mins rest:
12 Front Squats (42.5/30kg)
24 Jumping Pull Ups
12 Sit Ups
A) Strict Dip
Every 2 mins for 10 mins:
4 – 10 Strict Ring Dips
Choose a target and be consistent, add weight if necessary.
B) 3 x 5 min AMRAP with 3 mins rest
4 Power Cleans (60/40kg)
8 Front Squats (60/40kg)
12 Pull Ups
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