A. Kipping pull up

Skill:
- kipping swings
+ against Box
- bigger kipping swings
+ hip extension
- neg. Kipping pull up
- Full kipping pull up

Capacity:
EMOM‘16
1. x kipping pull up
2. Y push ups

Gymnastic strength:
3 sets of:
8-12 ring body saw
8-12 face pulls (3030)
8-12 lat pull downs (3030)

A. Teamwork

4 rounds

24 thruster (split as needed)
12 bar facing burpees (syncro)
24 pullups (split as needed)
12 cal Echo bike (both)
30m wheelbarrow

A. Barbell Thruster 5-5-4-4-3-3-2-2

5 Barbell Thruster
5 Barbell Thruster
4 Barbell Thruster
4 Barbell Thruster
3 Barbell Thruster
3 Barbell Thruster
2 Barbell Thruster
2 Barbell Thruster

Thrusters are from the Rack

B. Tabata Hang Squat Clean Thrusters and AbMat Sit-Ups for 16 x 20/10s

Hang Squat Clean Thruster
AbMat Sit-Up

Alternate between the 2 Movements. So each movements has 8 intervals.

Keep the weight light so that you can cycle the barbell quickly.

Take DBs if FR is the limiting factor!