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Tues 8th December



WARM-UP


2 ROUNDS

  • 8 Up-Downs

  • 8 KB Deadlift

  • 8 Scap Pull-Ups

Into...


2 ROUNDS

  • 6 Burpees

  • 6 Russian KB Swings

  • 3 Strict Pull-Ups or 6 Ring Rows

SKILL


FOR QUALITY

2-3 SETS

  • 2-4 Strict Chest to Bar Pull-Ups

  • 2-4 Kipping Chest to Bar Pull-Ups

-Rest-

  • 1-3 Kipping Hips to Bar

  • 1-3 Bar Muscle Ups

(No Measure)


WORKOUT


10 ROUNDS FOR TIME

  • 3 Chest 2 Bar Pull Ups (No Butterfly PullUps)

  • 6 Burpees to 10kg Plate

  • 9 Kettlebell Swings (24/20)

(Score is Time)


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