200 m Run
10 G2OH
10 Hallow Rocks
10 push-ups
10 Alt Leg Vups
10 Ring Row


5 Rounds strength work – (Not for time, for quality)
5 Strict Weighted Chest to Bar Pull Ups (unbroken set, weighted preferably)
20 GHD Sit Ups
*Try to work on a good strong pull here keeping a hollow position(ribcage down) and elbows in so that You can pull straight to your chest.  Try not to have any jerking or kipping here for these reps otherwise it is too heavy. use 45# for the pull ups If possible, challenge yourself.

*Then work up to 3 heavy singles of a weighted pull up! Try to work up heavier here! Just want to get used to pulling heavy!

15 Min AMRAP
200 m sprint
5 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s