4 rounds

  • 2-min amrap
    • run 200m
    • max rep pull up
      • rest 1- min
  • 2-min amrap
    • run 200m
    • max rep push ups
      • rest 1- min

 

  • 3 x 3 : behind neck push press
  • 3 x 2 tempo front squat

 

  • set 1 : 8/10 rpe
  • set 2: 9/10 rpe
  • set 10: 10/10 rpe
    • use for both lifts