1. Warm-up / mobilise
2. Strength
5 rounds NOT for time
3 x Chest to bar pull up
3 x Deep Ring dips
10 x GHD Sit up
(Bands to be used sparingly - i.e. try to make the reps as challenging as possible)
3. Skills
Kettlebell Snatch
4. WOD
21-15-9 reps for time of:
24/16 kg kettlebell snatch, left arm
24/16 kg kettlebell snatch, right arm
Pull up
5. Recovery