FRIDAY 30/4/2021

MAIN WORKOUT

For Time

10 Rounds

1 Legless Rope Climb
2 Ring Muscle-ups
4 Target Burpees to Rings
8 KB Full swings @30/20kg
16 Split Jumps

-Time cap 30:00
*Scaling options
<Legless Rope Climb> Rope climb with legs, Rope climb progression
<Ring Muscle-ups> Bar muscle ups, Chest to Bar, Pull up, Toes to bar
<KB Full swings> Tire Deadlifts
<Split Jumps> Squat jumps

Finisher

3 Sets of:
Strict pull-ups or Pull-up hold x Max reps/time, straight into…
Push-ups x Max reps, straight into…
Arch hold x Max Time
-Rest 2:00 between sets