Sat
A)
21,18,15,12,9,6,3
Barbell thrusters
T2b
1 min rest between rds
(20 min cap)
7 min rest
B)
60 x burpees over bar
50 x cal row
40 x wall balls
30 x box jumps (24,20)
20 x muscle ups / 40/30 push ups
(25 min cap)
Optional extra
5 x 5-12 reverse grip barbell rows
5 x 10-15 weighted back extenstions
5 x 10 bent lateral complex
5 x 12 reverse curls