AMRAP25
2 Burpees (+2 each round)
4 strict pullups (banded/bar rows)
6 broad jumps (1/2/3 mats)
8 hand release pushups
10 doubleunders
For 12-15 min practice Ropeclimbs with legs
- start seated and practice foot position
- use legs while pulling up
- do a 2nd pull
- climb the rope
After each set of ropeclimbs do 15-20s of wallfacing Handstand hold with perfect position
In teams of 3-4 Kongaline Style
Amrap6
1 Legless ropeclimb / 2-3 rope pullups / 2 horizontal ropeclimbs
rest 1 min
Amrap6
3 strict HSPU / 3-5 Box Hspu (with parallettes)
3 sets
10 diagonal banded pull aparts each side
10 narrow grip benchpress with empty bar (inside the knurling)
- no rest between movements -
3 sets of:
8 Bench Press @ RPE 10
rest 2min
3 sets of:
6-12 bent over db rows @RPE 8-9
rest 30-60sec.
12-20 alt. Db strict presses @RPE 8-9
rest 30-60sec.
EMOM5
5-12 cal bike @ high effort
(max 20s for first set)
Maintain the same calories for all 5 sets!