5-4-16


Strength

5 X 1 push press work to a max for the day. 

Conditioning 
10 rounds for time:
4 strict pull ups & 4 ring dips 
7  handstand push-ups (anyhow)

12 kettlebell snatches

*use a kettle bell that you can snatch successfully

Time cap: 20 minutes

*remeber don’t feel like you’ve failed if you don’t get all 10 rounds in the time cap. It is possible but you’re indiviual goal is to get as far as you can. 

ADVANCED 

10 rounds for time:

4 strict muscle-ups

7 strict handstand push-ups

12 kettlebell snatches
Time cap: 20 minutes

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