Warm up:

5 x 3 min shuttle run+1 legless+10 ghr


A) every 4 min for 20 min

20 cal row 

15 burpees

4 squat snatch 

190/120 210/130 230/150 250/160

If you fail to make a round at a specific weight, stay there for the next round or move down. If you are scared of the first weight another option is to scale row to 16 cal… Good option for ladies(and Jay)

B) yes mu two days in a row.

45 pullups+30 hspu+15 muscle ups+30 hspu+45 pullups 

C) class or weqkness

Tuesday, June 7th, 2016 at 3:48 am / Competitive