A. 30 rds
3 bar lateral burpees
200m c2 Bike
1 c&J 225/153
B. 3 sets – NFT
(-2) ring Muscle Up
50 UB WB
3 min c2 bike @60-70%
Rest / breathe before muscle ups
C. Bodybuilding
- DB Single arm row x 10/ each side x 5 sets
- Jerk drive 4 x 5 @FS weight
- Barbell bent over row supinated grip : 4 x 10 heavy
- Slam ball / Med ball rotational twist throws x 5/ each direction x 5 sets each side
- Seated db rear fly 4 x 15
- Banded scap squeeze 4 x 25