Alternate B1 / B2

B1. Strict dip – 3 x 6-8 @ RPE 7 (3 RIR), Rest 1:00 before B2

B2. Seal row – 3 x 6-10 @ RPE 8 (2 RIR), rest 2:00 before B1

Deadlift 10-1 reps 1.5 x BW
Bench press 10-1 reps 2/3 BW
Clean 10-1 reps 2/3 BW

60 Double Unders
30/21 Calorie Row
15 Overhead Squats (50/35)

5 rounds for quality:

• 1 min wall climbs
• 1 min sit-ups
• 1 min burpees
• 1 min farmers' walk
• 1 min rest

Lepoja

100 tire flips

E2MOM

1. 20 push up
2. 1,30 min de corde oscillante
3. Développé militaire 15 reps ( 40/30)
4. Strict pull up 15 reps
5. Poulie sans fin 12 tours
6. Dumbell bench press. 20 reps ( 30/15)

A) 10 burpees

B) 3 x bass sand hill

C) 25 TRX rows
25 push ups
25 air squats

D) 100 crunches

35:16