02.06.17

1)

Teams of 2

AMRAP 15*

12 cal Row

12 Hang Power Cleans 60/40 kg

 AMRAP 5

Max Toes to Bar

 

*Partner completes full round, then switch.

 

°°°°°

 

Advanced

1)

3 min to work on Handstand Hold

3 min to work on Handstand Walk

 

2)

100 Hand Plank Shoulder Taps

 

3)

3 Sets

6-8 Good Mornings @ 30X1

10-12 Double KB Front Racked Reverse Lunges

 

4)

 3 Sets

6-8 DB Bench Press with semi supinated Grip @ 30X1

6-8 Ring Rows @ 30X1

 

4)

3 Sets

45 seconds strict HSPU

15 seconds Rest

45 seconds strict Pullups

15 seconds Rest

45 seconds strict Toes to Bar

15 seconds Rest

 

5)

For Time

15 Bar Muscle Ups

15 Muscle Ups