0:00 - 20:00
A)
5 rds
Every 4 min
10 x burpee box jump overs (24,20)
50 x double unders
10/7 x strict pull ups
-scale to where pull ups take less then 2 sets to complete your reps.
27:00 - 43:00
B)
16 min amrap (quality work here)
9 x barbell rows (95,65)
15 x overhead squats (95,65)
21 x anchored side sit ups
46:00 - 55:00
C)
3 rds
30 seconds side plank each side
60 seconds plank
60 seconds rest
Accessories
1)
Max strict hspu
With
5 x 15 ring leg curls
2)
5 x 10 dumbell seated internal rotations
With
5 x 10-15 dumbell curls