Pull ups or T2B
5-10 Hard T2B (scalings)+ 8 Tuckups
or
3 weighted/banded/or bodyweight Pullups+5-10 Kipping/Butterfly or banded Pull ups
1. Push ups
2. Ring rows
5 rounds not for time
1-2 Rope climbs
20-30sec. HS-hold
10sec. L-sit
3 rounds of:
400m run
15 target Burpees (6'')
12 Double KB-Front squats (2x24/16kg)
- 13min cap -
Emom10
2 musclecleans + 2 pushpress
Into
Emom10
2 powercleans + 2 jerks
With 2 db do 4 unbroken sets of
10 deadlift
8 cleans
6 frontsquats
4 stoh
Rest 60-90s
For time: (9min TC)
250 DU`s/500 SU`s
For every third break you have to run trough the koordination ladder
Choose between Air Bike and Rower an do:
10 rounds:
30sec hard pace
90sec easy pace
*no rest between rounds
Mobility exersises using weights for stretching