5 min AMRAP or To Achieve:
Max Bar or Ring Muscle-Us (Strict or Kip) or
Max Weighted Pull-Up/Chest to Bar/Strict/Kip or
Max Strict Pull-Ups or Strict Chest to Bar
3 Rounds For Time: (15min cap)
30 Double-Unders or 10 Box Jumps
15 Left Arm Kettlebell Deadlifts
30 Double-Unders or 10 Box Jumps
15 Right Arm Kettlebell Deadlifts
30 Double-Unders or 10 Box Jumps
15 Toes to Bar or Wallball Sit-ups or GHD Sit-ups
REST 1min After Each Round
Kettlebells = 24/16kgs RX+32/24 MRX 20/12kgs
Box Heights = 24/20” RX+30/24 MRX 20/18”
Core Development & Stretching
15 Hip Extensions
1min Butterfly Stretch
15 Hip Extension to Glute Ham Raise
1min Straddle Stretch
15 Barbell or Banded Good Mornings
1min Splits Hold (American or Chinese or both)
