0:00 - 30:00
A)
Work up to a single heavy front squat
Then
3 x 3 @ 70%
With
7 x max strict pull ups
37:00 -
B)
21,15,9 - OHS (95,65)
100,75,50 - double unders
5,3,1 - rope climbs
Optional accessories
1)
5 x max strict hspu
With
5 x Max ghr
2)
5 x 10 one arm rows
With
5 x 8 strict t2b