Monday 11th June 2018

A. EMOM 12 (4 sets)

• 1 – Pull-up or Muscle up practice (Or 5-10 strict pull-ups)
• 2- HSPU Practice (Or 3-6 reps of harder than usual standard)
• 3- 12-15 V-sits

B. For time:

• Run 800m
• Three rounds of:
  • 4 Muscle-Ups (or 8 Ring Dips)
  • 8 HSPU
  • 16 Kettlebell Swings (16/24 kg)
• Run 800m
• Three rounds of:
  • 15 Pull-Ups
  • 30 Push-Ups
  • 45 Air Squats
• Run 800 Meters

Cap: 22 mins