Complete 1 Unbroken Set For Reps

• This should be kipping Chest to Bar Pull Ups or Butterfly Chest to Bar Pull Ups
• Use Band if needed 6+ Unbroken
• Beginner make Kipping Pull Ups or Strict Pull-Ups

"Bring Sally Up" - Back Squat

50/35kg

For time :
15-12-9 or 12-9-6 reps of
heavy wall ball shots
burpee pull ups
box jump overs

1-2 clean&jerks @60-70%

5x3reps @90-110% of 1rm.
(inside 15 min) rest about 2 min bwn sets. Maintain Position and Snatch "pull line"

3 rounds
5+5 one legged romanian deadlifts @20-30% of 1 rm dl
5+5 reverse lunges with barbell front rack
10+10 weighted side plank dips
rest 2-3 min

In teams of 3
12 min work
4x45-50 sec cardio work on ab/rower @80% effort
(you guys have about 10-15 seconds for switching other person for rower or bike)

3 rnds for quality
20 alternating V-ups
20 Flutter kicks
30s/30s side plank hold each side

Every 1,5 min for 15 minutes (10 sets)
2-position hang clean + 1 split jerk @ 50-70%

For time :

21-18-15-12-9-6-3

Thrusters 42,5/30kg
Bar Facing Burpees

CAP 17