Chin-up ladder 1-2-3…1-2…
10 heavy two arm swings
Repeat the AMRAP 3 times for a total working time of 15 minutes, with 3 minutes of rest between rounds.
8 minute heavy one-arm swings (switch and set down kb as needed)
8 minute heavy one-arm jerks
(Switch and set down kb as needed)
30minute run/bike/jump rope or row or any combination