20min AMRAP:
200m run
15 Russ. KBS (24/16kg)
10 Pull Ups
5 single arm Devil's Press (22,5/15kg)
10min to work up to a max deficit for 3 kipping HSPU.
3 sets of:
6-10 strict chin ups
rest 30-60sec.
6-10 strict HSPU or 2-3 neg. with 5-10sec. ecc.
rest 30-60sec.
Work 12min for quality:
10-20sec. top of ring dip/push up supp. hold
10-20sec. chin over bar hold
10-20sec. bottom of ring dip/push up supp. hold
15 band pull aparts
10-20sec. L-sit
4 sets of (32min running clock):
6min row or bike at consistent pace
2min quality AMRAP of:
2 Wall Walks
15s L-Hang
30s Wall Sit
3 sets:
5 Deadlift (no Tng)
rest 60 sec.
6-10 DB Bench Press
rest 60 sec.
Every 3-4 min for 5 sets (15-20 min):
30 sec. bike
10 alt. DB-cleans
10 goblet squats
10 s.a. p. press (5 each)