7 Rounds of 7 reps of:
KB Swings 24kg
Double Unders
Situps
5 Rounds of:
10x Strict Pull Ups
10x Ring Dips
10x Tru Push Ups on KBs
Perform each round unbroken. If broken you incur a foul, which is 5 Burpees. 2 Min. rest between each round.
3x Isometric KB Clean Holds @ 24kg - Practice for the Double Military Press
5 x 5 of
Double KB Bent Over Row
Double Military Press
You will perform 1 double KB bent over row, clean the bells to rack position then double military press. This is one rep.
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