0:00 - 25:00
A)
Front squats 5 x 5 @ 65% + 10kg
With
3 x 8/10 dumbell shoulder press
33:00
B)
5 rds
For time:
10 x dumbell power cleans (22.5,15kg)
5 x muscle ups /10 x dips
5 min rest
20-2 - wall balls
10-1 - c2b/pull ups
Optional accessories
1)
5 x 5-15 weighted push ups
With
5 x Max ghr
2)
5 x 5-10 barbell rows
With
5 x 20 lying band pull aparts