16min EMOM
1. 6-8 Chin ups (evtl. wtd.) - scale to banded or bar in rack var.
2. 6-8 Ring Dips - scale to banded or on paralletts
3. 6-10 tempo inverted bar rows 2020
4. 3-6 neg. Body levers (Dragon flag) 4-8sec. on ecc. then roll up - scale to bend leg or hollow rocks/holds
10min AMRAP of:
3 Bar MU (scale to C2B, pull ups, jumping C2B or pull ups but up the reps accordingly)
9 Burpee BJ over (24/20'')
18 alt. Goblet rev. lunges (32/24kg)
4 rounds of:
15/11cal Bike
12 C2B
9 DB-Hang Clusters (2x22,5/15kg)
rest 2min
10m HS-walk
10 DL (100/70kg)
10 Bar facing Burpees
rest 2min
- go really fast on every round! -