Warm Up:

3 minutes Double Under Flights
ADV: 5-10-15-20-25 etc
BEG: 1-2-3-4-5 etc...
Build to highest set. You may only move to next set after you have completed the previous set unbroken.

10 Wall Squats
10 Overhead Squats pvc/bar
5 muscle up drills
5 ring dips
Frog Stand, 3x 10-20 sec holds or 3 Handstand Walk attempts
15 situps or GHD
15 Back Extensions

Strength: Overhead Squat
Build each set.

3 muscle ups (scale drills/ring dips or Ring Pulls/box dips)
21 Unbroken KB 2 pood/1.5 pood
15 Unbroken Toes to Bar
4 Muscle ups
15 Unbroken KB
12 Unbroken Toes to Bar
5 Muscle ups
9 Unbroken KB
9 Unbroken Toes to Bar

For Advanced or Games athletes: Any set of KB or TTB broken is an immediate 5 burpee penalty. For ex: If on your 1st set of 21 kettlebell swings, you break the set at 15, you immediately drop and do 5 burpees. 
9/7/2012 08:57:10 am

Was browsing Google and found your site, enjoyed the reading, thanks


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