Thursday 1st February 2018

A) 3 Sets/super set:

4 Strict chin ups (underhand/weighted if possible)

2 Strict press

60 Sec wall sit (weighted if poissible)

B) For time:

Buy in- 1km run

Accumulate-

60 Kb swings – up to 24kg/16kg

50 Shoulder to overhead @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg

40 T2b

30 Ring dips

20 Wall climbs

Then-

Buy out- 1km run

(scale runs to 800 or 600m if needed)