A) E3MOM x 12 min (4 sets)

– 8 front squats

*Use same weight as last week or 70%.

 

B) Three sets, against a 4-minute running clock:

– 500/400m row

– 20 wallballs (20/14)

– max pull-ups in remaining time:

R4M

 

C) 3 sets for efficiency:

– DB Romanian deadlifts x 10 @2011

– 20 banded pull-aparts