Thursday

27
Jun

Thursday

Warmup, 2 sets:

:30 handstand hold

:30 dead hang

:30 dbbl Kb front rack squat hold

:30 superman hold

30 single-unders

SS: 5 x 2 Split Jerk for technique.

(2 second pause in the 1st dip, 2 second pause in the 2nd catch)

3 rounds for time:

21 Pull-ups

36 Air-squat

45 Double-unders

*17 min. cap.*