1. practice kipping pull ups or butterfly 10′
2. in front of the clock for 14 minutes
0-2′ max rep pull ups,
2′-3′ rest,
3′-5′ max rep burpees,
5′-6′ rest
6′-8′ max rep thrusters, sport 30kg/20, competition 40/25kg,
8′-9′ rest
9′-11’max rep hang power clean (sport), hang power snatch (advance) (same weight as thrusters) ,
11′-12′ rest
12′-14′ max rep single unders (sport), double unders (advance)