5 rounds:
10sec Paralett L-Sit
10 Bar hang/Ring Top hold knee elevations with MB
30sec KB/ DB hold (R)
30sec KB/ DB hold (L)
5min Amrap:
3 Pull ups (Only Strict or with Band)
6 HSPU
9 High Box jumps
1min rest then
5min Amrap:
6 Pull ups (Kipping or Jumping Pullups)
9 Ring Dips
12 Jumping Squats
1min rest then
5min Amrap:
9 Ring rows
12 Push ups
15 Air Squats
4 sets of:
6 DL ~ 70-75%
rest 1min
4-6 Chin ups
rest 1-2min
3 sets of:
10-12 Bent over DB-rows
10-15x var. Hochstechen
20sec. palloff hold (each side)
In teams of 2:
6min AMRAP of:
20m single arm Front rack carry (pro Arm)
while partner rows max cal
Emom6
3 weighted boxjumps + 3 one step boxjumps (try to land above parallel)
Build up a heavy complex :
1 Powersnatch + 1 hang squat snatch (2s rest in Catch positions)
Emom8
1 tempo snatch dl @ 100%+ of snatch (fast up and 10s descent)
35min Amrap:
In Teams of 2 as YGIG
100/ 80cal Bike
100m walking Lunges
60/40cal Bike
100 DU`s
20/10cal Bike
100m FW
Lower body