A. Back SqT – EMOM x 6 x 3 reps @ 70%
85kg/187lbs (70% of 121kg/266lbs)
B. Shoulder to Overhead 3×10 @ 80% of 10RM
55kg/121lbs - TnG until rep 8
C. Weighted Chinups 7 x 3
Ascended to 33.5lbs (started with 18lbs)
D. 4 Rounds – NFT – smooth movement
1 Legless Rope Climb (14’)
5 Double KB SqT Cleans (53/35)
10 GHD Situps
8 HR Burpees
10 KB swings (70/53)
E.
21 min Row 1 min on @ 80%
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