A) 4 Sets/super set:

8 Bench press

2 Rope climbs

Max handstand walk/3 attempts or 10-20m wheel barrow

-20min cap-


B) 20min AMRAP:

15 Sdhp @L1= 30kg/20kg – L2=43kg/30kg – L3=52kg/35kg

15 Box jumps

15 Push press

15 T2b

15 Front squats

5 Muscle ups (scale to to 15 pull ups)

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