A) 18 EMOM

1-6 3-4 Strict Press, 70-75% of RM + 6-8 Strict C2B

7-12 1-3 Ring Muscle Ups + 2-3 Dips

13-18 4-6 Kipping HSPU + 4-6 PU

B)   Mixed MAP

3 Min AMRAP

500m Row

AMRAP Burpee

+

3 Min Rest

+

5 Min AMRAP

10 WB (20,14)

10 PC (115, 75)

+

5 Min Rest

+

10 Min AMRAP

5 T2B

10 BJO (24,20)

15 Cal Row

+

5 Min Rest

+

5 Min AMRAP

5 PS (115,75)

20 Air Squats

+

3 Min Rest

+

3 Min AMRAP

500m Row

AMRAP Burpee

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