Day

4 x 10 back racked static lunges (work up in weight) 4 x 5 strict pull ups (sets can be done in between lunge sets) rest then “Rodeo” amrap in 12 min 5 clapping pull ups 10 clapping push ups 20 jumping air squats READ MORE

5 x 5 back squat rest then amrap in 12 min 150m run 10 alt DB power snatches 70/50 1 rope climb READ MORE