Class:
75 hspu*
Every break 2 rounds
12 ring rows or 1 rope climb
2 power snatch 115/75
60 deficit hspu*
Every break 2 rounds
3 bar muscle ups
50 double unders
Extra work:
50/40-40/32-30/24-20/16-10/8
Assault bike cals
15 ghd sit ups
Class:
75 hspu*
Every break 2 rounds
12 ring rows or 1 rope climb
2 power snatch 115/75
60 deficit hspu*
Every break 2 rounds
3 bar muscle ups
50 double unders
Extra work:
50/40-40/32-30/24-20/16-10/8
Assault bike cals
15 ghd sit ups