Amrap 28 min
5 Handstandpushups YGIG
10 syncro Gobletsquats
20 Toes to bar split as needed
Every 4 min do 5 syncro Burpee
15 min skill practice:
-> practice footwork
+standing up
-> jump to the rope and tuck up
+ footwork
+pull yourself up
-> ropeclimb
3 Sets of:
6-12 Dimond Push ups (scale to box)
30 sec rest
6-12 (Banded) Commando Pull ups (scale to commando ring rows)
30 sec rest
6-12 leg raises
30 sec rest
Amrap‘9:
YGIG Sled Push for 3 min
YGIG farmers carry for 3 min
YGIG Sled Pull for 3 min
-Rest 2 min-
Amrap‘9:
5 cal row
1 burpee over rower
-> add 5 cal on rower and 1 burpee/round
-Rest 2 min-
Amrap‘9:
10/8 cal Ski
10 WB
YGIG per round
For 12 min practice Bar Muscleups
- jump into Hollow
- jump into Glide Kip
- jump into regular kip + push into Airchair Position
- jumping BMU
- banded/supported BMU
Amrap12
2 wallwalks
4 pullups
6 boxjump overs (24/20")
8 wallballs (20/14)