MONDAY

Part A

Male 30-20-10 Assault Bike Cals Female 24-16-8

10-10-10 Alt step ups 24/20-use whatever height your comfortable with. Minimum push off with plant foot

15-10-5 Supinated grip ring rows (Straight body and nor free fall. Control)

Part B

Hang Squat Clean

2/2/2/2

Part C

9 Minute AMRAP

6 thrusters 95/65

9 Toes To Bar

6 Thrusters 95/65

9 Burpees

Fitness: 75/55, V-Ups, kipping knee raises