3 Rounds for Time:
20 Kettlebell Swings (53/35)
25 Shoulder to Overhead (95/65)
30 Burpee Over Bar

Emphasize complete lockout of the knees, hips, shoulders, elbows at the top. Smooth and complete. 


Bench Press: 10×1 @ 85% of 1RM from last week
no rest
Ring Row: 10 sets of 15 sec max rep ring pushups
rest as needed

6-8 set of 2 cycles as able – Glide Kip only – NO butterfly – increasing height kips
– Chin above bar
– Chest to bar
– Rib cage to bar
– Abs to bar / muscle up
(each kip must stay tight and connected, focus on a tight arch to hollow position that snaps you higher and higher)

After conditioning – 5 x 10 – ab wheels

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