24 min EMOM 1st 10 Thrusters RX 50 kg, 2nd, 2nd 10 Chest to Bar/ Pull Ups, 3rd 200 m Run, 4th REST.
Lower body
Strength part
Definition part
Upper body FBB
A1.4 sets of: 6x 1 /1/2 Bench press 8 alternating grip pull ups
A2.4 sets of: 8 push ups 8/8 Single Arm Row
A3. 3 or 4 sets of: 8 Devil press 10 Box jumps 15 Sit ups
A4. 3 sets of: 8 chin ups 10 bicep curls 30’’ hollow hold