A) 5 sets 6 ring dips

Ring (add load of possible)

Stable

Tip Toe

 

SS

 

6 Barbell Bent Over rows (supinated)

 

B) 15min YG/IG AMRAP:

 

3 BMU

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.