Not for time perform 4 rounds of the following, rest 45 seconds between rounds (copied from CF Invictus):
- 3-5 x Split Squats in Rack Position per Leg, rest 45 seconds between legs
- Rest 45 seconds
- 3-5 x Weighted Pullups with Hammer Grip @ 15Kg – 20Kg
Then EMOM for 10 minutes
- Odd Minute: 30 Second Handstand Hold
- Even Minute: 15 Second L-Sit
For time perform 3 rounds of:
- 30 x Kettlebell Swings @ 24Kg
- 20 x Burpees
- 10 x Sandbag Squat Cleans @ 25K
Results: Got up 5 x 20Kg for the pullups. Was also able to do a couple of rounds of 5 x Split Squats. For the Metcon 13:15. Max HR=171/ Ave HR = 162.