23.10.20

PART A
Core
Amrap 10′
5-5 In out
10/15 sit -ups (pvc for pro)
20” reverse plank (1-leg alt)

PART B
12-9-6-3
Jerk @climbing weight
Strict Toes to Bar

then
4 intervals of
3’on 2’off
60 sec max row -erg
in the remainig time amrap of
12 KB Swings + 9 Ring Push-ups