MOBILITY
Ankles
Hips
Thoracic
Wrists
1 GYMNASTIC STRENGTH
A) In 15mins complete
Pause ring rows and pause bar dips 5×5
B) Slow pause banded muscle ups or 7×3
C) 16min AMRAP
4 Strict muscle ups
15 Wall balls 12/9kg
2 CONDITIONING
20min time cap
A) 6 Rounds
Run 400m
20 Kettle bell swings 24/16kg
B) 4 Rounds
Run 600m
30 Kettlebell swings 24/16kg
C) 4 Rounds
Run 800m
30 Kettle bell swings 24/16kg
OPTIONAL EXTRAS
Programmed work or
3 Rounds
20m Reverse bear crawl
20 Grass hoppers per side
20 Shoulder taps
20sec Ring turn out hold