06072019

Warm up: 

21-15-9

Row synchro calories 

Synchro thrusters 45/35

A. Class

B. Same sex pairs

21-15-9 synchro burpee box jumps 24/20

12/7-9/5-6/3 synchro ring muscle up

C. Front Squat

3×3 same weight across

Then 100 Russian KB swings 70/53 in as few sets as possible.

D. 10 round for quality 

5 Strict toes to bar w/:02-:03 lower

10 hip extensions 

Thursday, June 6th, 2019 at 10:24 pm / Competitive