MOBILITY

Thoracic
Hips
Front rack
Ankles
Wrists

1 GYMNASTICS

A) Rope climb 4×2

B) Max reps
Legless rope climbs in 2mins
Then
rope climbs in 2mins

C) Max reps
Legless rope climbs in 2mins – fat rope
Then
rope climbs in 2mins – fat rope

All reps will be with controlled descent

2 TEAM CONDITIONING

In teams of 2-3 people – 25min AMRAP

A)
10 Kettlebell snatch 16/12kg
100m Tyre drag 15/10kg
10 Push ups

B)
10 Kettlebell snatch 24/16kg
100m Tyre drag 25/15kg
15 Push ups

C)
10 Kettlebell snatch 32/24kg
100m Tyre drag 30/20kg
20 Push ups