WARM UP (coaches choice)
SKILLS

GYMNASTICS

ring muscle up tekkers

(10 mins)

STRENGTH

every 30 seconds for 5 minutes

alternate each arm and complete

6 x 1 arm KB thrusters 

you choose weight, make it challenging

WOD

work through as follows

20 x cals on bike

20 x cals on rower

20 x KB swings 32/24kg

20 x hang clean and jerk with DB

20 x burpee pull ups

complete a 200m run between each movement