10.24

A Front Squat + Jerk – 10 minutes to work up to a tough single for the day
B 3 rounds
Kip swing on rings x 3 + 3 kipping ring pull ups + 10 sec. hold on last one *hold something bt. legs
Plank rotations x 20 sec. – slow and controlled here

Workout
4 minute armap
3 burpee CTB pull ups ( MU)
10m r/arm oh walking lunge
10m l/arm oh walking lunge

~rest 2 minutes

4 minute amrap
10 pulls on the rower @ 1100 cal/hr 800 cal/hr
30m heavy double kb walk in front rack

~rest 2 minutes

4 minute armap
3 burpee pull ups (or CTB if you did MU in first set)
10m r/arm oh walking lunge
10m l/arm oh walking lunge

~rest 2 minutes

4 minute amrap
20 pulls on the rower @ 1100 cal/hr 800 cal/hr for ladies
40 double unders




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