İsometric Strength
3 Round
20 Sec:Overhead Squat Hold(20Kg-15Kg)
20 Sec:Rest
20 Sec:Barbell Hollow Hold
20 Sec:Rest
20 Sec:Chin-Up Hold
20 Sec:Rest
Strength&Conditioning
For Time:
1-5-9 Squat Snatches(60Kg-40Kg)
2-6-10 Ring Muscle-Up Or Bar Muscle-Ups
3-7-11 Overhead Squat(60Kg-40Kg)
4-8-12 Strict Handstand Push-Ups Or Kipping HandStand Push-Ups
Cap Time:25 Min
“Scaling”
2-6-10 C2Bar Pull-Ups +Push-Ups
4-8-12 Pike Push-Ups Feet On Box