12 Mins Cap
5 x Rounds (Increase with 3 reps at the OHS each round) (3-6-9-12-15)
5 Strict HSPU or Kip or 7 Deficit Push Ups
3 OHS (60/35KG (40/25KG) or Goblet Squats (20/12kg
30 DU or 40 Skips
5 x Rounds (12 Mins cap)
20 Jumps over the bars
10 Hands on bar push ups with pull over rotation
5 Clean and Jerks (70/50kg)
Tabata
Wall Balls
Kb Swings
Abs
