Thursday 4/2/16

Level 1: 

A.skill: 10mins kipping pull ups

B. 5x4 back squat @80-85% of your 1RM

C. 4 rounds for time:

6 kipping pull ups 
12 box jumps 60/50cm
24 sit ups with medball 6/4kg

D. 3x 10 hollow rocks
3x 7 strict TTB 

Level 2: 

A. Front squat 4x2 @90% of 1RM

Deadlift 4x3 @95% of 1RM 

B.For time: 

100DU 

20m walking lunges front rack bar 50kg /30kg 

30 TTB 

40 thrusters @40/30kg

20m walking lunges 

100 DU

C. 3X 
HOLLOW X20" 
UNBROKEN PULL UPS KIPPING x max reps