A. Running clock
750m
150 double unders
X 3 rds
Rest 3-5 min following (winner wins , to get back with group)
Into,
EMOM x 12
min 1: 6-8 bar muscle ups
Min 2: belly to wall Strict HSPU (-2)
B1. Reverse hyper x 15-20 reps
B2. Double bent over db Rows x 10 reps
B3. Jerk drive @90-100% front squat x 4 reps
X 4 sets ; rest :90 after B3
C. 20-25 min – athletes choice on what they want to work on / hammer. Weakness focus!