Friday
0:00 - 20:00
A)
20 min emom
Every 2 min
10 x k/snatches each arm
12 x box jump overs
27:00 - 42:00
B)
5 rds
Every 3 min
10/7 x strict pull ups
Max strict hspu
45 second hollow hold
47:00 - 54:00
C)
2 x rope climbs
30 second side plank each side
7 min amrap
Optional accessories
5 x 10 reverse grip barbell rows
5 x 15-20 second l-sit
5 x 10-15 dumbell curls
5 x 10-15 reverse curls