Monday, January 15th 2018

20 mins to complete 3 rounds for QUALITY of:
3 reps of 2 kip swings + 1 hips to rings
5 tight transitions
5 Russian Dips
3 Muscle ups

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box