Wednesday the 29th of June

Strength : 5 rds

3 Bench Press ( add weight each round )

4 Strict Chins with 3 sec hold at top of each rep.

20 Sec hollow hold or rock

Every 3 mins

Conditioning : 10 Min AMRAP

12/10 Cals Bike alt Ski

40 Double unders or 60 Single Skips

12 DB Clean and Jerk

12 Ring Rows or 9 Pull ups or 6 C2B or 3 Bar mu