Odds: 100m run
Evens: 1 rope climb or 3 rope pulls
Notes: Use the time for rope climb practice
Every 4 min x 4 sets:
10 Power Cleans
20 Sit Ups
L1: 115/85, 10 pull-ups
L2: 135/95, 12 pull-ups
L3: 155/105, 15 pull-ups
Notes: Go with a weight where you can finish all the work with rest time in the 4′ sets.
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