Wednesday 7th September 2016

A) 4 Sets/Giant sets:

2 Rope climbs (legless/seated if possible)

6 Strict ring dips (weighted if possible)

16 Alt pistols (weighted if possible)

B) 5min AMRAP:

10 SDHP @L1=20kg/15kg – L2=30kg/21kg – L40kg/28kg

20 Air squats

10 Push press

 -rest 2mins-

C) Reapeat B

D) 3 Sets/super set:

Max L-hang

20 Commando push ups