A) 5 mins to accomplish:
3x 20m sled push
– 1 min rest –
5 mins to accomplish:
4 sets of
Max strict pull ups
Max strict ring dips
– 1 min rest –
5 mins to accomplish:
3 sets of
20 Alt pistols
1-2 rope climbs (legless if possible)
B) Moby “Flower”
Back squats L1= 40kg/20kg – L2= 50kg/30kg – L3= 60kg/40kg
C) 3 Rounds for time:
21 Kb swings @ L1= 16kg/8kg – L2= 20kg/12kg – L3= 24kg/16kg
15 Box jumps @ 24inch/20inch
9 Chest to bars
