A) 8 min AMRAP:
10 T2B
10 alt. Goblet reverse Lunges (32/24kg)
10 Push Ups
Rest 5min
2) For Time:
100 Wall Balls
*EMOM: 4 Burpees, starting with Burpees
(7min cap)
10min EMOM:
3-8 strict HSPU (scale ROM/Pike HSPU on Box/Push Ups)
- goal is to keep the set unbroken and the same rep count through the whole EMOM -
4 Giant sets of:
3-8 strict Pull Ups (scale to 1-3 neg. with 5-10s ecc. or feet assisted)
6-8 DB Floor Press
10-15 bent over reverse fly's (1,25-5kg plates)
6-8 Side Plank rot.