A) 3 Rounds:
20 Hollow body rocks
Max unbroken c2b or pull ups (cap @20 reps) – or use this as practise to get some kipping in with or without bands
-10min cap-
–
B) For time:
60 Air squats
400m Run
40 Squat jumps
400m Run
20 Alt pistols
400m Run
-15min cap-
–
C) 3 Rounds:
2 TGU e.a
Max unbroken hspu (cap @20 reps) – go for a deficit if you know you will be hitting 20 or close to per round
-10min cap-
–
-If time-
D) 5min AMRAP:
5 Single kb shoulder to overhead – Left arm – up to 28/20kg
5 Burpees
5 Single kb shoulder to overhead – Right arm
5 Burpees
