Skills

 

 

 

3 sets of:

 

Goblet squat+biceps curl x 10n reps 

Rest 30 sec

 

Seated press w/kb x 10 reps 

Rest 30 sec 

 

Push ups w/kb x 10 reps 

Rest 30 sec

 

 

 

The WOD

 

 

5 Minute AMRAP of:

5 TTB

10 Box Jump Over

 

3 Minute Rest

 

5 Minute AMRAP of:

12 Kettlebell Deadlifts @ 16/12kg

9 Kettlebell Squats @ 16/12kg

6 Kettlebell Shoulder to Overhead @ 16/12kg

 

3 Minute Rest

 

5 Minute AMRAP of:

10Pull Ups

50 Double Unders

 

3 Minute Rest

 

5 Minute AMRAP of:

6 Handstand Push Ups

6 Left Arm Overhead Lunge @ 15/10 kg

6 Right Arm Overhead Lunge @ 15/10 kg

 

 

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