DU`s and hollow hold/ sit ups
Handstand walk
2min Amrap:
Cluster Pullups
1min rest
2min Amrap:
Cluster HSPU
Seal walk
1. Practice Butterfly pull ups for 12min + 5 sets of 10-20sec. L-sit in between practice
or
2. 10min EMOM
1. 5-15 butterfly pull ups
2. 10-20sec. L-sit hold
or
3. 5 sets of:
4-6 strict (band assisted) pull ups or 8-10 ring rows
10-20sec. L-sit var.
27-21-15-9 of:
KB-SDLHP (32/24kg)
Push ups
- 12min cap -
4 sets
5 kneeling jumps (supported if needed)
Every 90s for 12 sets
3 x 4 tng hang powercleans
3 x 3 tng hpc
3 x 2 hpc
3 x 1 hpc
3 sets
5 barbell roll outs
5 sets/ For time:
6min on/ 2min off
1000/850m Row or 50/40cal Bike
then
50 walking lunges
100m FW
100 DU`s
50 Burpees
Shoulder and upperback