A. Warm up
B. 13 Min. AMRAP
12 Ring Dips
10 Strict Pull ups
8 Strict T2B
C. 4 Rounds
12 Pistol Squats*
15 Air Squats*
18 Jumping lunges*
21 Strict HSPU
(Adv: *Add KB )
D. 2 Rounds
25 GHD Sit ups
2 Min. Side plank (1 min. R/ 1 min. L)
Rx Program
Deadlifts
10 x @50%
10 X @60%
3 x @80%
3 x @85%
3 x @90%
Bicep Curls x 12 (heavy)
Oly: Clean + Jerk
5 x 3 + 1
5 Rounds FT
8 Muscle ups
12 Cal Assualt
50 FT HSW
