For time 200 m Run,
9 Bar Muscle Up,
10 Power Clean RX 60 kg,
400 m Run,
15 Chest to Bar,
10 Clean RX 60 kg,
800 m Run,
21 Pull Ups,
10 Clean RX 60 kg.
C.
4ss 10 military press + 10 chin ups
3ss 12 dumbell high pull + trx T pull
3ss 12 side raises + 12 db seated alternate db bicep curls
3ss10+10 hammer bicep curls (drop set)+10 incline dumbell skull crasher
3x max ring rows + 40″/1′ plank
Mixed conditioning FBB
A1. Emom 15 45’’ Row (moderate pace) 12 clamshell thrust 20 Banded Hip thrust
A2. Emom 15 45’’ Echo bike 12 Glute bridges 15 push ups
A3 Emom 15 45’’ Run 10 Ring rows 12 oblique side bends
