12.Mar.2014

A.

2 rounds: 15 hollow body rocks, 20 sec handstand hold

B.

4min EMOM: 1-3 burpee ring muscle ups

(goal is to string 3 together each round, if you can only string 2, then do 2 each minute, only 1, do 1 every minute)

4min EMOM: 1-3 ring muscle ups

*mod 1- 2 C2B pullups, 2 dips

**mod 2- 2 assisted pull-ups, 2 dips

C.

18min AMRAP:

-9 power cleans (115/75)

-12 deadlifts

-15 box jump overs

 

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