A 4 rounds of 5 low jumps 3 rounds of 2 low jumps, 1 high jump 5 high jumps 1 double under 3 rounds of 5 single unders, 1 double under 10 double unders B 5 rounds of 2 snatches, 2 hang snatches, 2…
A 4 rounds of 4 kips, 3 kipping pull ups, 2 kipping chest to bar, 1 bar muscle up scale movements to the next most difficult movement rest as needed between movements B 4*10 shoulder presses, rest 3 minutes between sets C for time…
A 3 rounds of 1 rope climb, 1 legless rope climb, 1 l-sit rope climb scale movements with the next easier movement, rest as needed between reps B pair up and perform 4*10 overhead squats each with 5 seconds rest at the top after…
A 10 sets of 1 snatch pull, 1snatch high pull, 1 hang snatch, 1 snatch B EMOM15’ 2 overhead squats 4 toes to bar start with empty bar, increase weight by 5kg/3kg attempt challenging weights until you consecutively fail 3 times, then back down…
A handstand walk practice B EMOM15’ 2 hang power cleans (70kg/50kg) take turns in performing sled rope pulls groups of 8 pull every 30 seconds, reducing group size by 1 member increases pull frequency by 10 seconds (8 = 30seconds, 7 = 40seconds, 6…
A 10*2 pistols on each side rest as needed between sets, challenge yourself with pistol variations B 6×3 deadlifts, max effort on every set C heavy AMRAP10’ 8 stationary overhead barbell lunges total (42kg/30kg) 6 plank ups 4 dumbbell snatches total (30kg/20kg) 2 bar…
A 2 rep max turkish get up start with your weak arm, perform 2 reps, take a break and switch sides B 5 rounds of 400 meter run 20 push ups 15 kettlebell sumo deadlift high pulls (24kg/16kg) 10 chin ups 30 minute timecap
