3 x 400m Run @ 85-90% (rest 3 min after each)
B. EMOM x 10 Minutes
Odd: Weighted Mixed Grip Pull-up x 5, climbing
Even: Hollow Body Rock x 15 rocks; for quality
C. Superset
Five sets of,
Ring Dips x 5 reps, weighted, working up in weight
Romanian Deadlift x 5 reps; 2020 tempo, working up in weight (use straps)
D. MetCon (AMRAP) x 12 Minutes
200m Run
15 C2B Pull Ups
9 Power Clean (115/75)
Rest 1 minute between efforts
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