A) 5 sets 6 ring dips

Ring (add load of possible)


Tip Toe




6 Barbell Bent Over rows (supinated)


B) 15min YG/IG AMRAP:



6 Pull-ups

9 Jumping pull ups

6 Power Snatches

(hang power snatches or GTOH to scale)

9 Back squats

40/30 30/20 20/15

(Do front squats if uncomfortable loading bar onto back from overhead)


Complete full round then swap


C) 5 min sandbag carry


Work in 2 heats, count how many times you squat to rest the bag on your knees, this is limited to 10 seconds each time. You can’t put the bag down.