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Wednesday

Warm Up
3 rounds
30 double unders (ADV)/20(INT)/10(BEG)
12 Wallballs
5 Muscle up Drills
5 Ring, box or bar dips


Skill: (7 mins)
40 secs on, 20 secs off -V-ups (sub situps)
40 secs on, 20 secs off- Hollow Rocks (sub lifting upper body off floor as high as possible and hold w/ bent knees)
40 secs on, 20 secs off- Flutter kicks (back flat to ground, pelvis tucked, hands glued to sides)
1 minute rest, REPEAT all three mvts.

THEN: 5-10 mins Shoulder mobility

WOD: (Running clock, 12 minutes)
6 min AMRAP
15 American kettlebell swings 2 pood/1.5 pood
8 STRICT pullups or chin ups

REST 3 mins

3 min AMRAP
15 American kettlebell swings 2 pood/1.5 pood
8 STRICT pullups or chin ups

Use bands as needed, but stay with same band entire workout.
Kettlebell should be heavy. Challenge yourself with weight today, but keep good form.