20 rounds for time (25 min TC)
2 burpee broadjump (1/2/3 mats)
4 T2B
6 russian KBS (24/16)
AMRAP 8 Min:
10m Bear Crawl
15 Hollow Rocks/ Hold
1 Wall Walk + 8-10 shoulder Shrugs
15 Arch Rocks/Hold
10-9-8-7-6-5-..-1 reps:
Kipping Hspu
—> after every round:
Practice 30-40 sec. HS Hold on Wall/ freestanding (with Partner)
(Timecap 14 min)
- Reverse Snow angel: 10
- Band pull apart Hold: 30 sek.
(Rest as needed)
4 sets of:
4 Back Squats @ RPE 9
rest 2min
3 sets of:
8-10 hand supported DB rom. DL (heavy/controlled descent)
rest 45s between sides
1 set (no rest between)
4:00 Accumulate strict HSPU / controlled negatives / Box HSPU / Pushups (elevated)
4:00 Accumulate strict pullups / banded / feet supported
Find a small set that you can do the most on the time but in the end dont be shy to do quick singles.