Friday, October 29, 2021
A. Complete 3 sets:
A1. Ring pull-ups/ strict pull-ups @ 20X1 x 5-7
A2. D Russian box steps x 8
A3. Ring mountain climbers x 20
B. AMRAP 10 min
5 power cleans 135,95
7 wall ball 30,20
9 toes to bar
Masters
A1. Filly press x 8/arm
A2. 30 FLR on rings
A3. 15 DB bent over flies
X 3 sets
B. AMRAP 12 min
5 banded pull-ups or ring rows
10 push-ups
15 squats
C. Extra credit: 4-6 sets row 200m; rest 1 min