Monday, July 28, 2014

A. AMRAP in 6 minutes:

kipping muscle ups x 2/4
Front Squats x 10 /85/135 lbs
KB Swings x 8 55/75 lbs
kipping hspu x 4/8

Rest 6 minutes

3 sets

No Kipping muscle up? Do 7 chest to bar kipping pull ups and either 4 ring dips or 5 bar dips.

No kipping HSPU? Do  5 downward dog.

Your first round should ABSOLUTELY be unbroken.