15 Minutes E90 Seconds (10 Sets)
1 Snatch (VIDEO)
(You Can Build or Keep Same Loading Over Sets)
Then 3 Rounds For Time
5 Muscle-Ups
10 Strict Handstand Pushups (VIDEO)
Run 400 Meters
Optional Work
Glute Ham Raise 3 x 6-8
Rest As Needed
GHD Sit-up 3 x 20 (VIDEO)
Rest As Needed
Accumulate 5 Legless Rope Climbs 15′
(Perform Each of These Movements Separate)
