3987 Friday 1/24/2025

A
Run 2 laps
10 cal ride

10 russian swings
10 kip swings
10 squats

10 KB swings
10 kipping pullups
10 goblet squats

10 KB strict press
10 strict pullups
10 KB thrusters

Run 1 lap
20 cal ride
(10 min)

B
Back Squats
3x10
*Each set should be a challenging working set.
(15 min)

C
24.3
5 rounds of:
10 thrusters (95/65)
10 chest-to-bar pull-ups

-Rest 1 minute-

5 rounds of:
7 thrusters (135/95)
7 bar muscle-ups
*15 min timecap

D
3 min AMRAP
Abmat Situps