A) gymn +
3 RNFT:
- 6 inchworms
- 6 get up Johnny
- 30" plank with alt. leg raises
B) Max reps of parallette Strict HSPU
(hands and head at the same height)
then
3 * 8 db KB Z-press (you choose the weight)
C) 4*3 Power snatches
@77% of max
(No tng)
D) 3 RFT:
- 11 burpees
- 11 T2B
Rest 2'
REPEAT
E) 3 sets:
- 8 deltoid raises
- 16 face pulls