Five sets of:
Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups - sub perfect ring rows.
6 Burpees
9 Kettlebell Swings
Rest 3 minutes between sets
Performance:
A. gymnastics skill practice - 10 mins
B. Build to a moderate single in snatch balance + OHS in 10 minutes. Take from the rack. Moderate means moderate.
+
4 rounds at 80%
Run 400m
Row 400m/300m
60/45/30 double unders - scale accordingly to ability
Airdyne 40/30 calories
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