A. Box sqt - above parallel - 50% target for 12 x 3
60k
B. Straight Legged Deadlidts 6-8 reps x5 sets ; set bar up on clips so not deadlifting it
45k
C. AMRAP 15
3 strict hspu
3 burpee muscle ups
12 rounds
D. AMRAP 10
30' seated sled pull (50kilo)
60' burpee broad Jump - easy on that leg / knee
4 or 5 rounds
E. Recovery work - light bike - coasting pace, both legs
10 min coasting
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