Amrap35
800m run
80 single arm kb swings
(24/16) (switch as needed)
600m run
60 Vups
400m run
40 single arm kb frontsquats
(Switch as needed)
200m run
20 T2B
-BeatSwing
- 1/4 PullUp ,…
- BoxPullUps (positioning + Momentum)
EMOM 8 min
5-10 PullUps for perfect technique
4 Sets of:
1. Max. Chin over Bar Hold
:30-60 sec Rest
2. Max Strict PullUps
2 min Rest
5 sets with 2 min rest
5-4-3-2-1 hang powercleans with 3 pause in EACH catch (no increasement with bad form)
For time (6 min TC)
30 burpees
10 deadlifts (85/55)
20 burpee over barbell (lateral)
10 deadlifts
10 bar facing burpees
10 deadlifts