Dips and barbell row
Four supersets of
- 6-8 dip
- snatch grip barbell row 8-10 reps
rest 2min between sets, count to four on the eccentric part of each movement
Rope climbs, box jumps and pulls on rower
18min amrap:
- 1 rope climb (legless if possible)
- 5 high box jump
- 10 pulls on a rower
- rest 30sec
