A:
2-2-2-2-2-2 Split Jerk
6 sets of 6/6 Bent over DB Chinese Rows @20X1
Start a new round of both exercises every 2:30min.
B:
AMRAP in 6min:
15 BB Push Press 40/30kg
12 Pull Ups
9 Plate A-jumps
3 min Rest
For Time
5-4-3-2-1
Wall Walks
80-60-40-20-10
Double Unders
Time Cap (2nd part): 6 min.
GYMNASTICS
A:
3 Sets
20 Alt. Pistols
20/16 Cal. Bike
20 Alt. Pistols
Spin 3 min. easy on bike
B:
3 Sets
5-10 HSPU
60 DU
5-10 HSPU
60 DU
5-10 HSPU
Rest 3min.
C:
3-4 Rounds
30 Sec. Deadhang from bar
50 DB Farmercarry
Rest 90sec.