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%
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%
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