THURSDAY 20 April 2023

Warm-up
AMRAP 8
10 PVC GM
10 PVC OH squat
10 PVC Back Rack Alt Lunge
5 Walkers
10 Ring rows
10 Hang power clean (Bar)

workout
50 overhead squats
40 bar-facing burpees
40 back-rack lunges
30 bar-facing burpees
30 cleans
20 bar-facing burpees
20 single-leg squats (medball jumping squats 10/7)
10 muscle-ups

43-kg/30-Kg barbell