Tuesday 29th November 2016

A) EMOM 15mins:

Min1- Hspu L1=5 – L2=10 – L3=15

Min2- Double kb hang squat cleans @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg

Min3- Pull up + t2b (one for one) L1=3+3 – L2==5+5 – L3=7+7

B) 4 Sets/super set:

5 Close grip bench press

Ring dips

 -Option1= max kipping

 -Option2= 5 weighted

C) 3 Rounds for time:

15/10 Cal row

20 Wall balls

15 Box jump overs