May 16, 2019

May 16, 2019

warmup :

4 rounds

3 line shuttle run

15 wall balls 20/14 


work :

every 2 minutes for 20 minutes 

odd sets - 6 landmine press each arm 
even sets - 7 second hanging l-sit + 7 knee raises + 7 second hanging l-sit


metcon :

for time : 
10 rounds of :
2 muscle ups 
4 handstand pushups
8 kettlebell swings 70/53

notes :

- 15 minute time cap. 

- rx+ - ring muscle ups, strict handstand pushups
- level 2 - chest to bar pullups  db push press 35/20 kettlebell swings 53/35
- level 3 - jumping pull ups,  db press @ weight of choice, kbs 35/26

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