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29
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FT: 5x 200 m, Chest-to-bar Pull-ups, Russian Kettlebell Swings and...
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Alt EMOM 8 mins: Ring Rows and Hollow Holds
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30
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Barbell Lunge 10-10-10
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Supine Leg Raises : 3x8
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Seated Db Shoulder Press 10-10-10
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3x AMRAP 1:30: Push-ups and Dumbbell Snatches
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31
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Run : 4x 403 m
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AMReps 9 mins: Strict Pull-ups, Box Jumps, 70 m and 24 more
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5
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Front Squat 5x5
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4 RFT: Dumbbell Snatches and Pull-ups
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6
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Every 1 min for 8 mins: Rope Climb
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AMRAP 20 mins: Wall Balls, Sit-ups and Clean & Jerks
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7
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Every 1 min for 8 mins: Bar Muscle Up
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7 RFT: 200 m, Deadlifts and Push-ups
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8
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3 RFT: Front Squats, 403 m, Pull-ups and 2 more
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15
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Row 500 m TT
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Back Squat : 3-3-3
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FT: Back Squats, 200 m and Jumping Air Squats
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Alt EMOM 8 mins: Strict Pull-ups and Push-ups
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