A) Coaches Choice Warm-up
B) 3 Sets
Gymnastic Kip x5 + Straight Leg Kipping Pull-up x7
Hollow Body Ring Push-up Hold x30 sec
Alt. Single Leg V-up x14
*To scale pull-up complex, do Gymnastic Kip x10 + Ring Row x12
C) 3 Sets Ea. For Time Of:
20 Squats
10 Burpees
10 Push Press (95/65)
rest 2 min
after the completion of all 3 sets, perform:
3 Sets Ea. For Time Of:
15 Pull-ups
10 Kettlebell Swings (55/35)
10 Push Press (95/65)
*Score slowest round in each section.
