HSPU + T2B
A) 12min EMOM:
1) 5-12 Kipping HSPU
2) 5-12 T2B
B) 12 min to practice Kipping HSPU + T2B
(do sets of 1-5reps on each exercise and focus on quality/ if getting up to the wall for HSPU is difficult practice wall climbs and then swinging up to the wall)
8min AMRAP of:
10 Goblet reverse Lunges (32/24kg)
10 russ KBS (32/24kg)
10 Push Ups
90sec on/ 90sec off:
1) max reps C/J @85%
2) max reps C/J @75%
3) max reps C/J @65%
- has to be squat clean and either split or push Jerk -
A) 10min to work on Ring Muscle Ups
5 sets of 15-30sec HS hold (free standing or supported)
B) 10min EMOM:
1) 3-7 Ring MU
2) 15-30sec HS hold
- only do EMOM if you can keep at least 3 unbroken MU throughout -
3 RFT:
10 Box Jumps (24/20")
10m DB FR walking Lunges (22,5/15kg ; 5m hin und zurück)
10 Double DB Snatch (2x22,5/15kg)
(7min cap)