Warm-up:
20x Leg swings each leg
10x Push-up
10x Air-plane bird-dogs :)
10x arch-hollow swings
Work up to 80% starting with an empty barbell
Weightlifting:
1) EMOM for 10 rounds:
1 CJ@80%
Conditioning:
Choose 1:
20” AMRAP:
3 rounds:
5 Pull-ups
10 Burpees
15 WBS
after 3 rounds of the above:
1 Rope climb
As many rounds as possible in 20 minutes
or
20” AMRAP:
2 Muscle-ups
4 HSPU
8 WBS (30/20)
Extra work:
4xME TTB