2013 Flashback!

Skill:

4 Strict Pull-up + 5 sec hold with chin over bar

1:00 Rest

 

5 Sets

 

Conditioning:

Every minute on the minute:

Minute 1: 10 Toes to bar

Minute 2: 8 D-Ball cleans (100/80)

Minute 3: 6 Double dumbbell box step overs (50/35)@(20″)

Minute 4: 4 Perfect push-ups

Minute 5: 2 Strict handstand push-ups

Minute 6: Rest

 

3 Rounds

 

 

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