MONDAY 16.09.15

A: 5 x 10 supine ring rows

B: For time do:

20 KB snatches left arm, 20 KB snatches right arm, 20 burpees, 

15 KB snatches left arm, 15 KB snatches right arm, 15 burpees,

10 KB snatches left arm, 10 KB snatches right arm, 10 burpees,

5 KB snatches left arm, 5 KB snatches right arm, 5 burpees.

Advanced Session

A: 5 x 10 supine ring rows

B: 5 x 25 meters of bear crawl with a weight vest. Work with a partner and switch vest each round. While you wait for your partner perform a handing L-sit from the bar.

C: For time do: 20 KB snatches left arm, 20 KB snatches right arm, 20 burpees,

15 KB snatches left arm, 15 KB snatches right arm, 15 burpees,

10 KB snatches left arm, 10 KB snatches right arm, 10 burpees,

5 KB snatches left arm, 5 KB snatches right arm, 5 burpees

.Tabata squats buyout.

Call out your reps to the group. If you drop more than 3 reps from the first set to the last set then perform 10 burpees. Don't fake it.