- STRENGTH:
Tempo Back Squats
3seconds down 1 up
2-2-2-2-2-2 @ 75% of 1RM
- METCON:
7min AMRAP
5 Power Snatch 50/35kg
5 Front Rack Lunges 50/35kg
5 Ring Muscle Ups
- CFP LITE:
7min AMRAP
5 Kb swings 24/16kg
5 Goblet squats 24/16kg
5 False grip ring rows
- CFP PERFORMANCE:
16min EMOM
1: 12 Chest to bar pull-ups + 30 double unders
2: 12 Handstand push-ups + 30 double unders
3: 10m Handstand walk + 1 legless rope climb
4: REST
