15.3

15.3

1.Warm up

2. 

3 rounds not for time 

30 sec hollow rock hold 

30 sec hand stand hold 

30 sec super man hold  

3. 

15.3 

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

5 min rest 

4.

5 min to build to heavy 

Triple Hang snatch 


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