Amrap30
400m medball run (9/6)
35 wallballs
30 medball situps
25 medball facing burpees
20 pullups
For 15 min practice the following steps
- low ring transition feet on box or banded (ext. hips to rings and then fast situp)
- swinging on high rings (hollow to big long back swing with straight legs)
- hip to ring kips
- Coaches supported RMU
- RMU
Amrap10
15s Ring Top support hold
(feet supported if needed)
5-8 Russian V-ups with plates under hands
15s ring bottom support hold
(feet supported if needed)
5-8 prone arch lift offs with 1s hold at top (feet closed)
AMRAP8
2 strict hspu
4 strict pullups
6 russian KBS (32/24)
rest 4 min
AMRAP8
2 wallwalks
4 T2B
6 Gobletsquats (32/24)