Monday the first of July
Skill/Gymnastics : Pulling 3 x 4 Strict Pull ups with 5 sec negative (use box if necessary) 3 x 4 Wide Grip Strict ( use a band if necessary) Every 90secs Pushing/Pressing 5 rds 5 push ups with 5 sec negative and 5 sec hold at bottom of each push up + 20 Sec Handstand Hold Every 90 secs Conditioning : 12 Min AMRAP Run 100 m 10 DB Thruster 15/10kg 10 Burpees * add 1 rep each rd you complete