Warm up:
5 x 3 min shuttle run+1 legless+10 ghr
Mobility
A) every 4 min for 20 min
20 cal row
15 burpees
4 squat snatch
190/120 210/130 230/150 250/160
If you fail to make a round at a specific weight, stay there for the next round or move down. If you are scared of the first weight another option is to scale row to 16 cal… Good option for ladies(and Jay)
B) yes mu two days in a row.
45 pullups+30 hspu+15 muscle ups+30 hspu+45 pullups
C) class or weqkness