Amrap 15:
200m Med. Ball run
8 pullups
16 pushups
32 airsquats
5 min rest
Amrap 15
40 Doubleunders
15 wallballs
10 toes to Bars
5 wallwalks
12-15 min to work through kipping HSPU Progression:
- Tripod pos
- HS Position into ecc. Tripod
- Kip. HSPU single
- Connect multiple reps
- work on speed
--> 45s for DUs practice
OR
Capacity training: 6 sets of X reps + 45 DUs
Rest 30s
EMOM 12
1. 8-12 Ring Rows
2. 8-18 Ring Dips
3. Dual KB OH carry
2 x 4 pause Front Squats @~RPE 9
Rest 2-3min
- in sets of 4 reps work up to two heavy sets (~RPE 9) of 4 Front Squats with 3s pause in bottom position -
3 sets
12 -16 alt. DB reverse Lunges with DB im FA pos.
Rest 60s
6-10 (wtd.) Ring dips @ 21X1
(sc.: par. Pushups / elev. Pushups)
Rest 60s
1-3 legless Ropeclimbs
(sc.: 3-5 rope pullups / 2-3 hor. RC)
Rest 60s
Increase weight / reps / difficulty if possible from last week