Strength: Overhead squat – 20 minutes to establish a 3-rep max
Then, 12 min AMRAP of:
- 8 Ring Dips
- 8 KB Cleans (24/16k)
- 8 HSPUs
Rest 5 minutes, then go into the challenge: Row 500m for time
Beginners: Use assistance for dips, lighter KB and do progression for HSPU
Advanced: Use 30/24k KB
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