14.July.2014

A.

OHS @30X1 tempo, 4 x 6 (build per set)

rest 2min

B1.

3 sets of kipping pull-ups AMRAP (-1)

B2.

3 sets of hspu AMRAP (-1)

rest 90sec b/w sets

C.

15-12-9

-power cleans (115/75)

-ring dips

*200m run b/w rounds (*total of 2)

*8min time cap

D.

2 sets:

-20 dying bugs

-10 barbell rollouts

 

Notes:

1. Kipping on hspu is acceptable if you have them

2.  AMRAP (-1) means one rep short of failure/fatigue.

3. Use a PC load you can TnG unbroken with