1. From L-Sit to Push up (in Paraletts)
3-5sets with 5-15 Push ups
2. Ring roll out
3-5sets with 3-5 roll outs
3. Head stand into Free standing HSPU
4. alt. Sled pull in plank position
8 Burpees over Parallett
20 DU`s
3 L-Pull ups
6min AMRAP of:
"cindy"
rest 3min
6min EMOM of:
1. Bike for cal
2. Row for cal
rest 3min
6min AMRAP of:
10 KBS (24/16kg)
20 DU´s
10 Goblet Squats (24/16kg)
20 DU´s
Find a heavy hang Snatch Double
Then 4x @90%
5 sets of:
3 Snatch Pulls (2sec pause mid patella) @~100% of 1RM
3 High Box Jumps
Rest 90sec
50/45 - 40/35 - 30/25
Bike (cal)
20-15-10
No contact box jump over (or High Box jumps)
3min rest
50/45 - 40/35 - 30/25
Row (cal)
20-15-10
Burpee + Squat clean Thruster (2*DB)
Find max weight for:
P. Clean + Jerk
then 5min EMOM
3 P. Clean + P. Jerk @ ~80%
5x 5 +1kg or
5x 3 +1kg
rest 1-2min
3 rounds of:
2-5 strict MU
rest 30sec.
6-8 bent over rows (sup. grip)
rest 30sec.
6-8 strict HSPU/or 3-5 neg. HSPU
rest 30sec.
1-2 legless Rope Climbs
rest 90sec.
Akkumuliere 100 band pull aparts