A1) Paused Push Press 12X1 – 5,4,3,2 – Increasing Weight, Tough Sets, 30 Sec rest….
A2) 3-5 BMU X 4 Sets – 90 Sec rest
B1) 8-10 Kipping HSPU X 4 Sets, 30 Sec rest….
B2) 4-6 Ring Rows @3030 X 4 Sets, 90 Sec rest
C) MAP 8 – 15 Min AMRAP @85-90%
50 DU
20 WB (20/14)
15 PU
10 DL (225/135)
+
rest 10 mins
+
15 Min AMRAP @85-90%
100m Run
10 Burpee Box Jump Overs (24/20)