Warm-up
TABATA - 4'
PVC pass through
Back extension
Kipping pull-up
PVC OHS hold
TABATA - 4'
Mountain climb
Sit-up (butterfly)
Air squat
Sit-up (remador)
B)
Strength & Conditioning
EMOM - 12'
1° min: 30 DU
2° min: 10 burpees
3° min: 12 push-ups
4° min: 15 T2B
C)
WOD
Time cap: 28'
200m run
21 OHS (95/65)
4 rope climbs (adapt.: 8 strict pull-ups)
200m run
15 OHS
3 rope climbs (6 strict pull-ups)
200m run
9 OHS
2 rope climbs (4 strict pull-ups)
200m run
3 OHS
1 rope climb (2 strict pull-ups)
200m run
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