Saturday

Strength (13-54)

On a 41 minute running clock

 

Part A - Up to the 12 minute mark

Super sets E3MOM (4 sets)

Strict Pull Up 6-8 reps *

DB Strict Press 10-15 reps

* Ring Row

 

Part B - At the 19 minute mark

EMOM 7 minutes

5 Thruster @ 70% 3RM

 

Part C - At the 26 minute mark

AMRAP 4 minutes

Lateral Burpee

 

Part D - At the 30 minute mark

Super sets

BB Bicep curls 3 x 15-20 reps

BB Skull crushers 3 x 15-20 reps