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Α.
Every 3 minutes, for 12 minutes (4 sets) of:
Back Squat 8 reps @68-78% 1RM
B.
Rx
Every minute, on the minute, for 16 minutes (4 sets):
Station 1 – 3 Bar Muscle Ups + 5 Chest to Bar + 8 Pull Ups
Station 2 – 20 Wall Ball Shots 9/6 Kg
Station 3 – 15 Toes to Bar
Station 4 – 45-Second Front-Leaning Rest on Rings
