AM SESSION:
PHA-T
3 Rounds
20/15 Calorie Row
ME unbroken Muscle-ups
8 Squat Snatches, 75%
3 Rounds
20/15 Calorie Assualt Bike
16 HSPUs
8 Deadlifts, 75%
3 Rounds
40s weighted FLR
1:20 rest
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Push Press:
every 2:00 x 6 Sets
3 Reps
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PM SESSION:
Pendlay Row:
5 Sets
3 Heavy Reps
2:00 Rest
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Single Arm KB Press (in horizontal position on GHD)
4 x 6/6 Reps
Rest 2:00
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Superset:
3 Sets of:
25ft KB Front Racked Lunges
6 Weighted (Medball) Bar Muscle-ups
2:00 Rest
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Functional Metcon:
AMRAP 12
1 Zercher Deadlift
25ft Zercher Carry
20 Toes to Bar
1 Zercher Deadlift
25ft Zercher Carry
20 Burpees over the Bar
Bar - 70/50kg