Amrap 15:
10 db KB-Cluster
15 toes to bar
200m run
3min rest
Amrap 15:
25 Doubleunders
20 pushups
15 db KB-swings
Work on pullup progression
Beat Swing —> kipping —> kipping pullups
Butterfly pullup
4 Sets
8 - 10 pushups 3x2x1
5-8 pullups 1x1x3
30sec rest between movements
4 rounds
15 situps
20 russian twist
30 sec. Hollow hold
8 Medball slams
In 4-6 sets work up to 1 Heavy set of:
3 Front Squats @RPE~9
Then 2x7 @ 75%-80% of H3
3 sets of:
6 1,5 Bulg. Split Squats (contralat. Loaded - each side - 3sec ecc 1sec hold at mid range)
Rest 30-60sec
6-10 single arm DB-Floor Press (each side)
Rest 30-60sec
6-8 ring rows with 2sec iso hold in mid range on concentric and Eccentric
Rest 30-60
Increase reps first and then weight from last week!