- A) 5 sets
150m run
5-7 pull ups (strict or Kipping)
Rest 1:00
rest 3:00-5:00
5 sets
150m run
5-7 HSPU (Strict or Kipping)
rest 1:00
B) 30min AMRAP @ 75%
3min row/run/AD
1min russian KBS
1min plan k
1min reverse single unders
C) 16min EMOM
1- (10/7) (12/10) cal AD
2- :30 chest facing HS hold
3- 1-2 rope climbs (2-3 lying floor to stand rope pulls)
4- :30 slam ball
D1. 3-5 sternum pull+transition+dip rest 1:00
D2. :20-:30 hollow hold
Rest 1:00 x 4-5 sets