A)
EMOM 10:
1) 40 seconds amrap ring rows (TUT: 2-0-2)
2) 40 seconds amrap Dips (TUT: 2-0-2)
B)
For time:
21 Deadlifts 100/70Kg
400 meter run
15 Deadlifts
400 meter run
9 Deadlifts
400 meter run
Time-Cap: 12 minutes
StrongFit:
OT 2 minutes X 6
5 reps Clean-Pull
Team of 2 900 meter Farmers Carry
Endurance:
EMOM 14
1) Shuttle-Sprints (5 meter, 10 meter, 15 meter,10 meter, 5 meter)
2) 45 seconds amrap calories Airdyne
5 minutes break
EMOM 14
1) 12/10 Burpees
2) 18/15 calories row