25.9.15

A. In 15 minutes build a heavy complex of :

1 Hang Squat Snatch + 1 Front Squat + 1 jerk

B. Interval Conditioning

Amrap 1 min of Kipping Muscle ups
Rest 30 sec
Amrap 1 min of Butterfly Pull ups
Rest 30 sec
Amrap 1 min of Rope Climbs

Rest 3 min

Amrap 1 min Handstand walk (5mt distance)
Rest 30 sec
Amrap 1 min Hspu Kipping
Rest 30 sec
Amrap 1 min Kipping Ring Dips

Rest 3 min

Tempo Row

1000mt Row 80%
500mt Row Easy
750mt Row 80%
400mt Row Easy
500mt Row 80%
Cool Down