For time
4 rounds of:
10 alt. Devilpresses (22,5kg/ 17,5kg)
15 pullups
20 gobletsquats (22,5kg/ 17,5 kg)
25 pushups
400m run
30min Timecap
Work up the bar muscleup Progression
Beat-swing —> kipping With high hips—> jumping muscleup—> Banded muscleup
—> Partner supported-
—> muscleup
4 rounds
20 Vups
20 Russian twist
8 Med ball wall slams
10 each side Seated legraises
30 sec rest
10 sets for time
3 wallclimbs (scale down reps or height)
6 pullups
9 burpee boxjump overs (24/20")
12 airsquats
Rest 1 min
(TC 30 min with rest periods. So 21 min of effective working time)