AMRAP20
30 doubleunders
20 alt. double KB FR reverse lunges (2x24/16)
10 C2B
1 min rest
The rest minute is not optional and helps to keep the intensity of each round high!
In 12min find a 3RM strict HSPU and 3RM kipping HSPU
Then For Time:
20 strict HSPU
30 T2B
20 kipping HSPU
(6min cap)
- choose variations where you can start at least with a set of 5 -
3 rounds of:
10-15 supine banded lat pull downs
10m seal walk
10-15 bent over Y-Raises
10 Pike peg lifts
4 sets of:
12 alt. Back Rack rev. Lunges @RPE 7,5 each set
rest 30-60s
6-8 single arm DB Strict Press / side @RPE 8,5 each side
rest 90-120s
12min AMRAP:
50 DU's
40 Air Squats
30 alt. DB Snatches (22,5/15kg)
20 Pull Ups
10 Burpees