see url Warm up

5 Rounds

10 Kip Swings

5 Knees to Elbow

10 KB Swings

 

Muscle up tekkers.

5 minutes

 

Wod 1

10 min AMRAP

4 Ring MU*

4 KB Snatch 32/24

8 HSPU

8 KB Swings 32/24

 

*4 Transitions or 8 Dips

 

If possible perform MU/HSPU strict

 

Wod 2

3 x 5 min AMRAP’s

15 GTOH 50/35

30 Pull Ups

 

In remaining time –

Max Cals.

 

1x AMRAP Bike

1x AMRAP Row

1 x AMRAP Ski

 

2 min Rest between AMRAP’s