5 rounds for form and balance
- 3 x Scapula Pulls
- 2 x Half Pullup
- 1 x Tempo Pullup with slow Descent
Then every 30 seconds for 10 minutes
- 1 x Weighted Pullup @ 13kg (heavier weight than last week)
Then 10 rounds, for time, per side with a single Kettlebell (do all 12 reps on one side, then switch arms and repeat = 1 round)
- 3 x Single Leg Deadlift with Row @ 16kg
- 3 x Kettelbell Cluster
- 6 x Kettlebell Swing
Results: Metcon 17:06 (may have forgotten to do the Row part on some of the Deadlift rounds).