A)
0:00 - 28:00
A)
5 x 8 deficit dead lifts + 10kg
With
Bench press 3 x 8
5 x 8 dead lifts from the rack/mat
-put time on Board and scale:
36:00 - 50:00
B)
2k row
Emom 2 bar muscle ups/ 5 x c2b/ 5 x pull ups
C)
52:00 - 56:00
-put reps on the board
4 min amrap:
T2b
Optional Accessories
1)
5 x 12/8 x dips
With
5 x 10 one arm rows
2)
5 x 10-15 dumbell curls
With
5 x 20 single leg calf raises