Amrap 15:
200m Medballrun
10 pullups
15 DB-squatcleans
10 Burpee over DB
-3min rest-
Amrap 15:
20 wallballs
15 KB-Swing
10 toes to bar
5 wallwalks
10 min to work on your weakest skill
Choose either kip. HSPU or kip./butterfly Pull up
OR any other skill if you feel confident in the mentioned.
Accumulate volume in small sets of 1-5 reps.
Rest as needed
AMRAP20
- 5 HSPU
- 5 Pull ups
- 10 push ups
- 10 ring rows
- 200m run
3 sets of:
3 Deadlifts with 4sec. ecc. (no TNG) @ heavier weight than last week
rest 1 min
6-8 DB-Floor Press (1sec. hold at bottom) @ heavier weight than last week
rest 1 min
3 sets
6-10 bent over BB-rows (supinated grip)
rest 90sec.
- Only increase weight if you managed to reach the upper rep range for each set last time. Otherwise try to do more reps with the same! -
3 sets no rest
8-12 slider legcurls
8-12s hold in prone YWT hold each