July 4, 2023
Jul 2, 2023
1 min read
4 Rounds: 30 Air Squats 15 Power Cleans 4 Strict Pull-ups with slow lower/Inverted bar or ring with slow lower 400M Run/500M Row/500 Ski/1200M Bike
Time Cap: 25 Minutes
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6 x AMRAP 2 9 Strict Pull-ups/Ring Rows/BOR 9 Box Jumps/Burpee Box Jumps/ Box Step Ups AMRAP Front Squats/Goblet in Remaining Time Rest 3:00 Between AMRAPs
Part 1 Bench Press 5 Reps at 85% 3 Reps at 90% 1+ Reps at 95% Rest 2-3 Mins Between Sets Part 2 For Time 7-5-3 Hang Power Cleans /Deadlifts/KBS Hand Release Push-ups/Skull Crushers/OH DB Triceps Exten
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