A) 10min AMRAP:

15 Kb russian swings – up to 28kg/20kg

3 Wall climbs

30 Double unders

10 Strict pull ups (scale to banded or ring rows)

20 Wall balls


B) 3 Sets/super set:

4 Strict ring dips (weighted if possible)

6 Close grip bench press


C) EMOM 12mins:

Min1- 15 Kb SDHP – up to 24kg/16kg + 10 Goblet squats

Min2- HSPU L1=6 – L2=10 – L3=15

Min3- Burpee box jump overs (no stepping in or out) L1=6 – L2=9 – L3=12

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