30.9.15

A. In 15 min establish a heavy or MAX (If you feel good only) Jerk


B. Skill / Strength

6 Rounds

Bar or Ring Muscle up 1 strict + 2 kipping/ 1 strict + 3 kipping / 1 strict + 4 kipping / option : 1 stict + 5 kipping or 6 kipping aim for unbroken /option : 1 stict + 6 kipping or 7 kipping /option : 1 stict + 7 kipping or 8 kipping

* if you can't muscle up then spend doing strengthening from box and hips to bar kipping

Rest 30 sec

Dead Lift x 6-8 reps @ 65% (ascending weight or keep the same depending how you feel) Controled descent

Rest 30-60 sec

C. Conditioning

3 or 4  rnds of mercy Amrap

Min 0-1 : Thrusters (40 or 30kg/ 30 or 20kg)
Min 1-2:  Row
Min 2-3 : Rope Climbs
Min 3-4 : Rest

Cool Down 1500mt easy row or run