500m row under 2:00
3x
10 strict pull ups
10 push ups - arms close to side use triceps
10 kipping pull ups
Ready
6 min EMOM
Odd - Wall walk up
Even -Crunches
Strength
Front Squat
5-5-5 @ 65/75/85%
Strength
Bench Press
Cycle 5 Week 1 add another 2.5kg
5-5-5+ at 65-75-85% of 90% of your NEW 1 RPM
Metcon
50-40-30-20-10
Double kettlebell lunges 24/16
Push ups
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