A) 10mins practising:
Kipping/any bar/ring work and/or hand stand walking
B) “Running clock”
0 – 3mins-
600m run/scale to 400m
3 – 8mins-
For time
20-16-12 Front rack lunges @L1=40kg/25kg – L2=50kg/35kg -L3=60kg/43kg
12-9-6 Shoulder to overhead
8 – 11mins-
600m run/scale to 400m
11 – 15mins-
REST
15 – 23min-
AMRAP
10 Burpee box jumps
15 kb swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg
5 Goblet squats
23 – 26min-
600m run/scale to 400m
26 – 30min-
Max thrusters
