In Teams of 2:
A: 1000 / 800 m row
B: Amrap
10 wallballs
15 Devilpresses
20 Boxjump over
Timecap 28 min
800 m run (sub 5 min)
50 WB
800 m run
40 m burpee broadjumps
Skill: pull over
-low bar progression
-on box Progression
-high bar pull over
—>Multiple pull over
4 rounds of:
3-5 pull over
20 du‘s
1-3 wall walks
20 du‘s
2 min Rest
For 10-12 min practice Handstand Hold/Walk
- wallwalk / kick up to HS Hold
- semifree balance on wall
- banded balance
- leaning/ lift off / tapping on box/wall/free
- Partner supported
- freestanding
Amrap10
2 Burpee boxjumps overs (24/20")
8 SA KB Frontsquats (4 each side)
8 SA KB pushpress (4 each side)
4 BBJO
8
8
6 BBJO
8
8
8 BBJO
.....