For time
4rounds
20 Wallballs
15 situps
10 toes to bar
5 wallclimbs
400m run
30min Timecap
15 min to practice kip.//butterly pull up
- beat swing
- jump to kip
- swing to hip drive/ half reps
- top down
- singles
After every set 45s DUs
EMOM12
1. 5 strict PU + 10 kip.//butterfly PU
2. 3-5 ecc. HSPU (3s) + 10 PU
3. 10 Vups + 20s hollow body hold
4. Rest
In 4-6 sets work up to 1 Heavy set of:
3 Bench Press @RPE ~9
Then 2x5 @85%-90% of H3
rest 1-2min
3 sets of:
8-10 2'' def. rev. lunges (each side - DB´s in hands)
Rest 30-60sec.
3 iso HSPU (3sec. hold in bottom pos. - scale to neg. only with iso hold, ROM or to (neg.) push ups)
Rest 30-60sec.
4-8 chin ups with 3sec. iso hold at mid range on ecc. (scale to banded or feet supp.)
Rest 30-60sec.
- aim for more reps/weight on the lunges, increase ROM on HSPU and shoot for more reps on chin ups before increasing difficulty! -