Strength:
10min EMOM
ODD: 5-8 Pull Ups
EVEN: 20 Gorilla Row
Conditioning:
AFAP:
10-1
Hang Power Clean
1-10
GHD Sit Ups
*Rest 1min And Start
5mins to find Heavy Thruster (From Rack)
Endurance :
Part 1 - Muscular Endurance
For Time
50 Pull Ups
50 Weight Sit Ups
50 KTB Swings
50 V- Ups
50 Box Jump Over
50 Knee To Elbow
Rest 2Min
Part 2 - Cardio
2 Rounds
1Min Row (2:00 - 2:10 / 2:10 - 2:20 )
1Min Row (1:40 - 1:50 / 1:50 - 2:00)
1Min Row (2:00 - 2:10 / 2:10 - 2:20 )
1Min Row (1:40 - 1:50 / 1:50 - 2:00)
2Min Rest
1Min Bike (RPM 50-60 / 40 - 50)
1Min Bike (RPM 65 - 75 / 55 - 65)
1Min Bike (RPM 50-60 / 40 - 50)
1Min Bike (RPM 65 - 75 / 55 - 65)
2Min Rest