AM
Run 400 m @ 90%
AMRAP Chin Ups
rest 3 min x 4
Noon
A. back squat - 5,4,3,2,1; rest 5 min
PM
as many rounds in 12 min:
10 box jumps - 24"
10 KBS - 2pd
10 wall balls
10 hand release push ups
Results:
AM
30, 26, 20, 16
Noon
5,4,3,2,1
315, 365, 405, 425, 435
PM
8 rounds 4 box jumps
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