İsometric Strength
Every 3:30 Min For 13:30 Min(4R)
30 Sec:Barbell Overhead Squat Hold(20Kg-15Kg)
25 Sec:Wide Grip Supinated Passive Hang Hold
20 Sec:Weighted Hollow Hold
-Then-
Strength&Conditioning
For time.
30 Kipping Pull-ups
10 Squat Snatch(50Kg-35Kg)
20 C2B Pull-ups
8 Squat Snatch(55Kg-40Kg)
10 Bar Muscle-Up Or 10 C2Bar Pull-Ups
6 Squat Snatch(60Kg-45Kg)
Cap Time:23 Min