5 rounds for time:
15 WB (9/6kg)
15 russ. KBS (24/16kg)
200m run
- 14min cap -
Every 2min for 12min (6 sets):
5 strict press
start @ first weight after empty bar and work up to RPE 7 for last set
- work on odd and even minutes -
4 sets of:
6-10 Chin ups (scale to 2 neg. Chin ups with 5-15sec. ecc. or ring rows - scale up with tempo 2020)
rest ~30sec.
10-15 tempo push ups @ 2020 (scale to normal tempo and/or with box)
rest ~30sec.
BIRTHFIT Modifications:
1. Ring Rows instead of Chin ups (Scaling like Chin ups)
2. elevated Push ups
3 min of Gymnastics Swim
BIRTHFIT Modification:
Standing bent over variation for gymn. swim