A. EMOM x 10, do a set of one of the following exercises – alternating every other round till you’ve done a total of 5 rounds of each exercise:
– Bench Press x 8 @ 65%
– Pullups x 5-8

B. Every 6mins x 5 do the following work (in any order) and rest the remainder of time:
– Pushups x m.20,f.10
– Bar Dips x m.15,f.7
– Clean & Jerk x 6 @m.60kg,f.45kg
– Row x max metres in 40sec