Movement Prep.
Pull Ups (Butterfly)
-kipping Swings
-kipping Swings with jumping Hands
-hip extension
-singles (start at top position)
-kipping Pull Ups
HSPU
-negative HSPU
-positive kipping HSPU
-kipping HSPU
-negative HSPU
-strict HSPU
5 min AMRAP
2 Pull Ups (Ring Row)
2 HSPU (Push Ups)
4
4
6
6
...
5 rounds of:
800m run
18 alt. DB-Snatches (22,5/15kg)
15 pull ups
12 Burpee BJ (24/20'')
- 40min cap -
6 sets of 3 Position Clean:
High Hang + Hang + Below knee
@~60-80%
In 6min find a heavy weight for 5 H. P. Clean
Then in 4min accumulate as many sets of 5 H. P. Clean @~80% of H5 as possible
Every 6min for 36min:
1) 20/15cal Air Bike
200m run
2) 400m run
250/200m row
3 sets of:
1250/1000m row
20 Thrusters (52,5/35kg)
9 pull ups 6 C2B 3 Mar MU
20 Bar-facing Burpees
100 DU´s
- rest 5min between each set -
(45min cap)