23/7/16

A)

3 rds

15 x dumbell thrusters (15kg,10kg)

15 x c2b/pull ups 

 

7 min rest

 

B)

3 rds

9 x power cleans (115,80)

12 x burpee box jumps (24,20)

3/2 x rope climbs 

 

7 min rest

 

C)

3 rds 

5 x muscle ups / push ups 15/10

50 x double unders

 

Optional accessories 

5 x 10 slow ring rows

5 x 20 band pull aparts