Friday 15th July 2016

A) 15min AMRAP:

300/200m Row

30 Double unders

13 SDHP @L1=30kg/21kg – L2=43kg/30kg – L3=52kg/35kg

3 Muscle ups (scale to bar muscle ups/3c2b or pull ups + 3 hr press ups)

B) Back squats:

Option 1- 3×5 + 3×2

Option 2- 4×10 + 1×20

 -15min cap-

C) 7min Ladder:

2 -4 – 6 – 8 e.t.c wall balls

10 Russian kb swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg