16.3 if you haven’t already.

If you are going Sunday, rest today or work on bar muscle ups if you need to. But if you can do today’s warm up and mobilize for sure. 

Warm up

250 m row+200 m run+15 he x 3 rounds

Mobilize 15 min(focus on hips and hammies)

250 m row+200 m run +15 ring dips+10 chest to bar x 3

A) Diane+


Deadlift 225/155


Rest 1 min


Same couplet

B) Double eye level KB swing 35×2/25×2

1 min on 1 min off x 3 rounds

C) 15-12-9-6-3

Wall balls 30/20

Box jump 30/24

Calorie row

Saturday, March 12th, 2016 at 1:03 pm / Competitive