4 rounds not for time (max 15min)
10 alt. pistols
6-10 chin ups
50 DU´s
For time:
50 WB (9/6kg)
50 russ KBS (32/24kg)
- 5min cap -
3 sets of:
15-20 band pull aparts
Y-W-T- hold
20-30sec. Hollow hold (hand and feet)
Work up to a heavy Double for the day
then 3x 8 @ 70% of Double @ 30x1
rest 90sec.
For time:
20/15 Bar MU
8/6 legless rope climbs
12min AMRAP of:
10 Front squats (60/40kg)
12 T2B
14 KBS (24/16kg)
3-4 sets of:
5 strict (wtd.) pull ups
8-12 DB Bench Press
10-15 ring rows
rest 90sec.
then teraband rot.