Fitness
A. AMRAP 10:
10 Pull-Ups/Ring Rows
10m Reverse Bear Crawl
200/150m Row
B. EMOM 10(5 Sets):
Even: 8-12 Ab-Wheel Roll-Outs
Odd: 8-12 SB Bench Presses AHAP
C. EMOM 5:
6-8 BB Biceps Curls
Performance
For time:
15 Deadlifts 100/70kg
5 Rope Climbs
12 Deadlifts 100/70kg
4 Rope Climbs
9 Deadlifts 100/70kg
3 Rope Climbs
6 Deadlifts 100/70kg
2 Rope Climbs
3 Deadlifts 100/70kg
1 Rope Climbs