A. EMOM 13 min
min 1: row 12/10 cal
min 2: 5-7 chest to bar pull-ups
min 3: 5 thrusters 135,95
B. 3 rounds for time of:
Run 200 m
10 overhead squats 95,65
Run 200 m
20 Front rack barbell lunge steps 95,65
Masters
A1. tricep dips off box x 15-20
A2. Seated DB bicep curl to overhead seated press x 10
A3. Double FR KB squats @ 30X1 x 10
X 3 sets
B. 3 rounds
AB 10/8 cal
20 air squats
15 push-ups
10 ring rows