A.
Three sets, not for time, of:
Stationary or Ring Dips x 5-7 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Under Practice x 45-60 seconds
B.
Three rounds for time of:
20 Kettlebel Swings
15 Pull-Ups
400 Meter Run
A.
Three sets, not for time, of:
Stationary or Ring Dips x 5-7 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Under Practice x 45-60 seconds
B.
Three rounds for time of:
20 Kettlebel Swings
15 Pull-Ups
400 Meter Run
A.
Three sets, not for time, of:
Stationary Dips x 15 reps
Kettlebell Snatch x 10 reps per arm, 2 pood
Double-Under Practice x 50 reps
B.
Three rounds for time of:
20 Kettlebell Swings, 2 pood
15 Strict Pull-Ups
400 Meter Run
16:00 Took it nice and easy to protect the back.