5 rounds
- 15 c2B
- 16 alt. DB-devilpress
- 20 alt. DB-squatcleans
- 400m run
- TC. 35min -
Every 2 Min for 20 min: (5 Sets each)
1. X- reps DU unbroken/ 60-90 sek. Practice DU
2. 3-5 sHSPU + 6-8 Kipping HSPU
(Scale: ROM, 6-8 Pike Box Hspu + 1 Wall Walk)
EMOM 9 min:
1) 6-8 tucked Front Lever Raises/ strict knee to chest
2) 10 Reverse Snow Angel
3) 15m Dbl KB OH Carry (Heavy)
15 min to work kipping / Butterfly / C2B pullups
Kipping pullups
1. Beat swing with focus on Fullbody tension
2A. If strength is insuffiecient use a box to practice rythm
2B. Beat swing into hip/leg drive
3. Half reps
4. Full ROM
Butterfly Pullups
1. small shoulder circles
2. Bigger circles
3. Use leg drive more and more
4. Full ROM
AMRAP15
5 wallclimbs (scale height and or reps down to 2)
10 DB PC (2x22,5/15)
15 Boxjump to step down