Friday

A.

four sets of:

8 RDLs

Rest 60 seconds

Max Reps Dips (ring or stationary)

Rest 60 seconds

B.

800m run for time
Rest 60 seconds
3-Minutes of max reps KBS
Rest 60 seconds
2-Minutes of max reps Back Squat
(Men: Adv=Bodyweight, Int=3/4 BW; Women: Adv=3/4 BW, Int=1/2 BW)
Rest 60 seconds
1-Minute of max reps Shoulder to Overhead (95/65)

Rest 60s

30 seconds of max reps TTB