A)
0:00 - 15:00
-record time on board
5 rds
For time:
3 x power snatches (135,95)
6 x OHS (135,95)
9 x c2b/pull ups
-the snatch weight should be a weight you could touch and go fresh or at least for the first set.
23:00 - 49:00
B)
5 rds
10 x strict hspu
2 x rope climbs
50 x double unders
Optional accessories
1)
5 x max muscle ups
With
5 x 10 one arm rows
2)
5 x 12 pistols
With
5 x 10 one legged dead lifts