5 rounds of:
20 DB-Cluster
10 C2B pullups (scale to pullups; horizontal bar row)
5 wallwalks
200m run
Timecap 35 min
~15 min ro work on HS walk progression and DUs:
- 20s wall supp. HS hold
- 4-10 HS shoulder taps // plate climbs
- PVC and partner supp. HS walk for X metres
--> 45s DUs practice in between HS walk sets, work on X reps unbroken
--> box alternatives available if HS is a problem
EMOM12
1. 30s L sit hold in paralletts (sc.: alt. L sit leg extensions // pike leg hold)
2. 5-8 hindu push ups (sc.: bomb divers)
3. Dual KB OH carry
In 4-6 sets work up to 1 Heavy set of:
6 TNG Strict Press with 2sec hold at top (in sets of 6)
Then 1xME -1 @85-95% of H6 (cap15 reps, aim for 3-5 more reps)
3 sets of
6-10 pistols (each side - scale to skater squats/quad focused rev lunges or add weight in goblet pos. as needed)
Rest 30-60sec
6-10 DB-Bench Press with 3sec ecc.
Rest 30-60sec
6-10 strict pull ups (wtd. If needed or scale to banded or inverted bar rows)
Rest 30-60