Hollow and Arch positions, Beat Swings, Kipping Pull Ups and Butterfly Pull Ups.
Every minute for 12' (4 rounds)
1. 8-12 Paralette Push Ups
2. 5-8 strict T2B
3. 10 Arch Rocks
5x3 Frontsquat (33X1)
Then one Challenge set :
Take one moderate heavy KB in a goblet position and do as many squats as you can. Go to failure!
Amrap10
5 strict hspu
10 SA DB hang powercleans (30/20) (5 each side)
15s L- Hang
- Tall Clean
- No Contact No Feet Hang Clean
- No Contact Hang Clean
- Hang Clean
- Low Hang Clean
(Tc: 20 Min)
- ME TnG Hang Power Clean (40/30)
* EMOM: KB Squat Jumps
3 Rounds Each/ Alt. (Goal 5 Min)
1.
400 m Row
10 m Advanced Bear Crawl (w. KB)
20 rev. Lunges
2.
12 Cal Bike
10 m Advanced Bear Crawl (w. KB)
20 Squats
2 Rounds:
21-15-9:
- Row
- Box Jump (30"/24")
(TC: 12 Min)
2 Rounds:
21-15-9:
- Burpee
300-200-100:
- m Run
(TC: 12 Min)
2 Rounds:
21-15-9:
- cal Air Bike
75-50-25:
- DU
2-3 ramp up sets of 3-5 reps
then
2 sets of:
4-6 Cluster Chin ups (1.1.1.1 - rest 15sec. between reps)
2-3min rest between sets
3 sets of:
8-12 DB-Floor Press (1sec. hold on bottom)
rest 30-60sec.
10-15 incline chest supported DB-rows
rest 30-60sec.
20min running clock
1min Bike
1min of: 30sec. strict HSPU into 30sec. L-seated chin over ring hold
1min run
1min of: 30sec. Double KB-FR walk into 30sec. KB-Farmers walk
rest 1min
Shoulder & Wrist