14.6.16 (Tuesday)

A. Conditioning

3rnds (54 min in total)

Every Six minutes alternate

1. Run 1km
2. 3 Strict Muscle ups + 6 Kipping Muscle up + 12 Ring Dips + 24 Kipping HSPU + 48 Push ups
3. 25 Toes to bar + 25 OHS (50-40kg/40-30kg) + 500mt Row

B. Strength

Choose only one

1. Back squat 3/3/3/3 @80%
or
2. Push Press 3/3/3/3/ @80%