Pick two skills, one from each, and practice for 12 min. ODD: HSW 20” or :30 sec HS Hold or Deficit Kipping Handstand Push-up x 8 ODD: Rope Ascent 15″ x 2 ODD: Shoot Through x 8 EVEN: Ring Muscle-ups 6 or Elevated Rows x 8 EVEN: Bar Muscle-ups 6 EVEN: C2BP 6 Then…, Snatch Warm-up (3:00) In 15 min build to a heavy complex of: Hang Snatch + Snatch Then…., Tester Group 1) 50 Cal Bike + 50 Burpees For Time Group 2) 100 Cal Row + 25 Burpees + Run 200m For Time Group 3) Run 1000m + 25 Burpees + Row 500m For Time Extra Credit Hip Extensions – 4 x 8 Hip Mobility Shoulder Mobility
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