1a. 3x8 Kips on pull up bar or rings
-Rest 30secs-
1b. 3x30/30secs Hollow body/Superman hold
-rest 30secs-


3 Rounds
In a 4min clock
Run 200m
AMRAP
10 KBS 55/35
10 Box jumps 24/20
-rest 2mins between rounds-

Comment