A. Emom‘36

1)200 m run
2)15 WB
3)200 m run
4)20 alt. Goblet Reverse lunges
5)200 m run
6)Rest

A. EMOM‘30

1. 5-15 T2B
2. 12 Double KB squat cleans @2x24/16 kg
3. 200 m run
4. 12 Double KB STOH
5. Rest

A. SKILL TRAINING

Depending on your Skill/Strength level work on one of the following:

1. You have no Strict Pullup:
Alternate Between a Vertical Pull Strength Variation
(3-6 Banded pullups/2-3 negatives /3-6 feet supported pullups) and 6-10 Beatswings


2. You have at least 1-3 Strict Pullups but no Kipping Pullup:
Work on Kipping Pullup technique
- Beat swings
- feet on Box
- Hip Drive
- Top Down Reps


3. You can do Single Kipping Pullups:
Practice Doubles or Triples with Good Rythm!


4. You can do sets of least 5 regulary in workouts:
Practice Chest to Bar Pullups or Butterfly (C2B) Pullups

B1. Barbell Good Morning 3 x 8-15

8-15 Barbell Good Morning
8-15 Barbell Good Morning
8-15 Barbell Good Morning

Rest 30-60s

B2. Ring Row 3 x 8-15

8-15 Ring Row
8-15 Ring Row
8-15 Ring Row

Rest 30-60s

B3. Dumbbell Flat Bench Press 3 x 8-15

8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press

Rest 30-60s