3on, 3off

Strength

E4M12M

20 Back Squats

(based of 1RM: Rd1: 30%, Rd2: 37%, Rd 3: 40-45%)

5s top of ring dip hold + 5s bottom of ring dip hold after each set of squats

 

MetCon

3 x 3min AMRAP

FITNESS

3 x 3min AMRAP

15 Burpees

20 Alt DB Snatch 35/20

AMRAP Row/Bike calories with remaining time

 

Rest 3min between rounds

PERF / COMP

3 x 3min AMRAP

20 Burpees

20 Alt DB Snatch 50/35

AMRAP Row/Bike calories with remaining time

 

Rest 3min between rounds