Work for 20 Minutes with a Team of 2-3 on:
0'-5' 2-3 Sets Hollow & Arch Hold for 10-15 sec/Each
5'-10' 5-8 Kip Swings
10'-15' 3-5 Negative Pull up variations
15'-20' In sets of 3-5 Work on your Kip
12' AMRAP
12-15 Kneeling Banded Ab Crunches
8-10 KB Side Bends/ Each
10-12 Superman Rocks
4 sets of:
12-16 walking lunges (DB´s in hands)
rest 30-60sec.
6-10 single arm KB-presses (each side)
rest 30-60sec.
8-12 single arm bent over DB-rows (each side)
rest 30-60sec.
5min AMRAP of:
5 DB-P. Cleans (2x22,5/15kg)
5 DB-Front Squats (2x22,5/15kg)
5 DB-STOH (2x22,5/15kg)
3 sets
10 banded snatch balance
3 depth jump to vertical
Every 90s for 10 sets do
3 position snatch
(High hang / Hang / Floor)
Build up a solid complex
Amrap5 for quality
20m heavy single arm db OH carry
AMRAP 36 Min
800 m Run
20 russ. KBS
10 SA KB Thruster
400 m Run
40 russ. KBS
20 SA KB Thruster
200 m Run
80 russ. KBS
40 SA KB Thruster
Barbell/ kb smashing fullbody