Every 4 min for 24 min do for time each part for each set (scale down properly to finish your sets in about 2 min)
1. 40 burpees
2. 400m run
3. 40 pullups
4. 400m run
5. 40 burpees
6. 400m run
12s on , 10s off
9sets of:
- Hollow body hold
- Arch hold
- Active hang
15 min to practice on:
- Beat swings (focus on rhythm and tight midline)
- Kip swings (do not loose the rhythm)
- Knees to chest
- Leg lifts into T2B
- Connect multiple T2B, keep the streak up
3 sets, rest as needed of:
- 20 Band lat pull downs
- 8-10 Pike leg lifts
- 5 Reverse snow angles
12 sets 90s on // 30s off
1. AMRAP
9 russian KBS (24/16)
6 Pushups (scale to box elevated)
3 Burpees
2.
20 boxjump stepdowns
ME Strict pullups (scale to horizontal bar rows)