4 sets of:
3 strict (def.) HSPU + 3 kipping HSPU (unbroken)
4-6 (wtd.) chin ups
8-12 ring rows
rest 90sec.
10min AMRAP of:
10 C2B
10 H.R. push ups
10 KBS (24/16kg)
10 BJ over (24/20'')
Find max weight for 1-3 reps
5x 75%
3x 85%
1x 92,5%
5x1x 95%+
10-15x 70%
5 rounds of:
5 def. HSPU (4/2'')
10 C2B
15 alt. pistols
- 10min cap -
3-4 sets of:
5 heavy Pendlay rows
5-8 tempo ring dips 22x2
6-12 strict chin ups
rest 2min