6 alt. sets 3 min on // 2 min off
1. AMRAP
2 lanes goblet walking lunges (wall to fence = 1 lane)(24/16)
4 lanes shuttle sprint
6 strict pullups (banded/bar rows)
2.
400m run
ME KB facing Burpees
For 12 min work on kipping Hspu in sets of 3-5 reps
1. Kick up to Handstand
2. Negative hspu into bottom position for kipping with very short ROM
3. Increase range of motion
4. Try to get faster in your reps when you have full ROM
After each set work on 5-10s single arm hanging (scale to feet supp.)
Amrap10 for quality
1-2 negative chinups (5-10s ecc./ scale to feet supported)
30s hollow hold
1-2 negative pushups (10-15s / scale to elevated on box)
30s arch hold
EMOM12
1 snatch Balance with 2s pause in bottom position
Build up in weight but focus of this movement is to learn to drop fast and deep under the bar. So work light ebough that you can focus on that!
For time (TC 5 min)
30-20-10
Wallballs (9/6)
90-60-30 (Max 60/40/20s)
Doubleunders