5 rounds not for time:
1-2 legless rope climbs
20-30 sec. Wall-facing HS-hold
21-15-9
Pull ups
KBS (32/24kg)
WB (9/6kg)
- 9min cap -
4 sets of:
30sec. plank var. (sinlge leg/arm, weighted)
20m single arm KB Farmers walk (pro Arm)
15 band pull aparts
For Weight
30min EMOM
1. 18/14 cal row
2. 4 Burpee BJ overs (24/20'') + 4/3 MU
3. 6 DB-Cluster (2x22,5/15kg)
- scale as needed to finish as you started (reps and/or weight)
3 sets of:
15-20 tempo Hip Ext. (3011)
6-10 strict leg raises
8-15 Hollow rocks
20m single arm Farmers walk (pro Seite)
no rest between sets