12min EMOM
1. 45sec. DU´s
2. 12 russ. KBS (hard style)
3. 30sec. Butterfly/kipping pull ups (scale to 2-3 5-10sec. neg. Chin ups if you can´t do a strict Chin up yet)
Every 90sec. for 12min (4 sets):
1. 5 Back Squats with 4sec. ecc. @ RPE 9 for all sets
2. 5-7 half kneeling single arm DB-press (each side) @ RPE 9 for weak side for all sets
6-4-2 waves of Front Squats:
1. RPE 7,5 for all sets
2. RPE 8,5 for all sets
3. RPE 9,5 for all sets (no fails and good form!)
4 sets of:
5-8 sumo stance rom. DL
- go heavy for all sets, 2 ramp up sets of 6 reps -
9min AMRAP of:
9 Burpee over DB
9 alt. DB-Snatches (30/20kg)
9 pull ups
3 sets of:
10-12 kneeling banded crunches
10-12 pallof press (each side)