Strength

Alternating Every Minute on the Minute for 12 minutes (4 sets each):

8 Inverted Rows

6 Ring Dips

3 Bruce Lees

*Bruce Lees: modify to one leg straight/one leg bent…or keep knees as tight to chest as possible and think of putting one vertebrae on the bench at a time as you slowly lower…put a heavy DB on the side of the bench that you are holding on to to anchor it down

MetCon:

4 Rounds For Time:

16 Single KB Hang Snatch

16 Single KB Overhead Squat

32 Double Unders

*Pace Goal: 7:00-10:00

*if mobility is very limiting then single KB Front Squat

Beginner: DB if needed, 25/15, Line Hops

Intermediate: 35/26, 48 single unders

Advanced: 53/35

Sport: 70/53