Skill Pull ups or Muscle ups
Then

3 rounds
Max kipping Pull ups / muscle ups
20m Dual KB OH Walk ( you choose the weight)
Rest as needed

For time
18-15-12 Power Clean 55/35
9 Wall Balls

12-9-6 Power Clean 70/45
15 Wall balls

6-4-2 Power Cleans 85/55
21 Wall Balls
Time Cap 20 min

Scale I
1. Round 40/25
2. Round 50/30
3. Round 60/35

Scale II
1. Round 25/15
2. Round 30/20
3. Round 35/25

After Tod :
30 good morning
30 sit ups
20 good morning s
20 sit ups

Workout of the Day 07.03

Schreibe einen Kommentar