Frontlever progressions
-banded
-tucked
-bar/rings
Amrap20
3 strict chinup negatives
10 doubleunders
3 heavy strict ringdip negatives
10 doubleunders
3 strict t2b negatives
10 doubleunders
5 sets
4-6 strict hspu negatives (hard but controlled deficit)
6-8 Ring body saws
In teams of 2
800m row
30 wallballs
600m row
30 wb
400m row
30 wb
200m row
TC 12 min
6-8 x jump parcour
5 sets for each part
1. 3-5 pressing snatch balance
2. 2-3 snatch balance
3. 1 overheadsquat
Amrap4 Manmakers
35 min. AMRAP as YGIG:
15/12 cal. Bike
50 DU/100 SU
15 Burpees
20 Box Jumps (24“/20“)
200 m. Run