1 . E3mom x 5
8 deadlifts snatch grip + 8 ring dips
2 . 15 minutes time cap
5 rounds of
2x5m hs walk or 4 walk walks
2 rope climbs
15 t2b or 15 vups
remaining time amrap ladder
1-2-3-4.. bar muscle ups and
2-4-6-8… burpees
HYBRID
1 . for time
500m run
500/400m row
500m run
500/400m ski
500m run
1000m bike
500m run
40m sled push 5x8m
2 . 3 sets for quality
12 deadlift 45%
12 db chest press
