For time (TC 20 min)
800m run
60 doubleunders
40 T2B
20 Devils presses (2x22,5/2x15)
40 Pullups
60 doubleunders
800m run
4 sets
4-8 Kipping ringdips (scale to a strict variation if strength is the missing link
(2-3 negatives/low ring leg supported)
rest 30s
20-30s frontlever hold (banded low rings/Tucked)
rest 60s
4 sets for quality
1:00 Doubleunder practice
1:00 wallfacing shoulder taps on wall (hand lift offs/handstand hold)
1:00 Ring to chest hold
no rest between movements and rounds
4 sets @ RPE 9 all sets (+ ramp up sets)
5 touch and go Deadlifts
Rest 90s-120s between sets
3 sets (heavy)
8-10 controlled frontfoot elevated KB Frontrack splitsquats (2") each side
rest 45s between sides
EMOM6
1. 40s ME strict hspu (scale with ROM/Pike (parallette) pushups / pushups)
2. 30-40s chin over Bar hold (scale with feet support)