A) 10mins to build to heaviest complex:
5 Double kb hang cleans
6 Double kb front rack walking lunges
5 Double kb shoulder to overhead
6 Double kb front rack walking lunges
–
B) For time:
-Choose one option below-
Muscle ups (ring or bar) L1=15 – L2=20 – L3=25 – L4=30
C2b L1=20 – L2=25 – L3=30 – L4=35
Pull ups L1=25 – L2=30 – L3=35 – L4=40
-Cap @6mins-
–
C) 4 Rounds/each for time/90 sec rest between rounds:
20/17 Cal
20 Wall balls
10 Burpee box jump overs
(push the pace)