• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1a) HSPU for max depth
  • 5-5-5-5-5
  • *Rest 90 sec between repeats
  • .
  • then…
  • .
  • 2) Complete 3 Rounds (18 min) of the following: 
  • 1 min AMRAP HR Burpees
  • 1 min AMRAP Alternating DBL Snatch (15 kg / 25 kg) 
  • 1 min AMRAP DU’s
  • 1 min AMRAP Wall Balls (6,3 kg / 9,1 kg)
  • 1 min AMRAP KB Swing (16 kg / 24 kg)
  • 1 min AMRAP DU’s
  • .
  • *After the minute, record your score and transition as fast as possible for a good score
  • .
  • Score = Reps
  • .
  • Featured Image – Noah Ohlsen on the muscle-up biathlon athe 2014 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)