Wednesday 13 November (16:30 first class)

Warm-up
2x

10 Ring rows
10 Bend + Bow

10 Hanging knee raises

10 Alt Hanging DB Snatches

S&T

4 rounds of 6 KB/DB Windmills/low hang windmills per side

*Work up in weight

Workout

4 AMRAPS of 3 mins each:

AMRAP 3: 25 Toes to Bar (scale to 20/15/12/10)+ Max DB Snatches (22.5/15)
AMRAP 3: 25 Pull-ups (scale to 20/15/12/10) + Max V-ups

AMRAP 3: 25 Toes to Bar (scale to 20/15/12/10) + Max DB Snatches (22.5/15)
AMRAP 3: 25 Pull-ups (scale to 20/15/12/10) + Max V-ups