9/11/2015
Monday 9 November 2015 '9/11/2015'

SPORT

1. practice kipping pull ups / butterfly (if you have more than 15 unbroken kipping pull ups) for 10 min

2. 5 rounds for time of 30 sit ups, 20m. walking lunges with one kettlebell, on the front rack position, 15 burpees time cap 14 min

ADVANCE

1. practice snatch  15min

2. emom 8 min, 3 power clean touch & go

3. for time buy in 30 box jump, then 7 rings muscle up, 70 double unders, 5 rings muscle up, 50 double unders, 3 rings muscle up, 30 double unders, cash out 100 hand release push ups

4. L-sit 4 x max hold, goodmornings 4 x 8, ghd sit ups 3 x 25