A.
EMOM 2.30×12.30 (5 sets)
Bench Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
B.
RX
AMRAP 13 Min.
18 Push Ups
15 Chest-to-Bar Pull-Ups
12 Strict Handstand Push-Ups
10 Double Dumbbell Muscle Clean 22.5/15 Kg
Scaled
AMRAP 13 Min.
18 Push Ups
15 Banded Chest-to-Bar Pull-Ups / Pull ups
15 Kipping Handstand Push-Ups
10 Double Dumbbell Muscle Clean 17.5/12.5 Kg
Basic
AMRAP 13 Min.
15 Push Ups
12 Banded Pull-Ups / Ring Row
6 Wall Climb
8 Double Dumbbell Muscle Clean 10/5 Kg
