Friday 5 January

3 Rounds
Minutes 0-2 – 20 Burpee Box Jump Overs
Minutes 2-4 – 30 Wallballs (20/14)
Minute 4-5 – 1:00 for Max Bar Muscle-Ups
Minute 5-6 – Rest

 

CE(Optional, to be completed on your own time)

Front Squat

3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 88%
3 Reps @ 80%
1 Rep @ 91%

Odd Object Conditioning
Alternating On the Minute x 10 (5 Rounds):
Odd Minutes – :40 Seconds Strict Max Ring Dips
Even Minutes – :40 Seconds Max D-Ball Cleans (150/100)