STRENGTH COMPLEX: Both 10 mins to build to a heavy complex
1 Single Arm KB Deadlift
1 SA KB Sumo DL High Pull
1 SA KB Russian Swing
1 SA KB Hang Clean
1 SA KB Hang Snatch
Performance:
10 Unbroken Double Unders (*Double Unders increase by 10 reps each rd)
10 Knee to Elbow
5 Strict Dips .
7 min AMRAP
-Rest 2:00–
10 KB Sumo DL High Pull (24/16) *KB SDHP increaesby 5 reps/rd
10 Knee to Elbow
5 Strict Dips
7 min AMRAP
Fitness:
10 Double Unders
10 Knee Tucks
10 Russian KB Swings
10 Box Dips
Run 400m
4 rounds for time
