4 sets of:
6 Back Rack reverse Lunges (each leg)
rest 30-60sec
12 alt. DB Floor Press (6 each side)
rest 30-60sec
12 alt. KB Bent over rows (6 each side)
rest 30-60sec
6min AMRAP:
12 russ KBS (32/24kg)
9 Box Jump Over (24/20")
6 T2B
10 sets of:
Clean Pull + Clean + Front Squat + Split Jerk
- start with first weight after empty bar and work up to a heavy weight -
EMOM 5:
8 tng Push Jerks @challenging weight
3 sets of:
20m Bamboo OH Carry
20 alt. Star pattern Pull Aparts