Warm up: Tabata assault bike+15/9ย strict chin-ups+15/9 strict ring dips+Tabata bike
A. Taken straight from Mayhem Athlete
3 sets(7 min rest between AMRAPs)
7 min AMRAP
3, 6, 9, 12
bench
strict pull-up
rnd 1: 185/115
rnd 2: 155/95
rnd 3: 135/85
B. Class
C. 10 box jumps 30/24โ+40 wallballs 30/20+10 box jumps 30/24โ