Warm Up
3 rounds
1 min ski,row,ski
30-50 single unders/10-20 crossover singles
4+4 lateral box step ups
4 inch worm + push ups
4-8 strict chin ups
12-16 L-Sit hold

Strenght
Bench Press 2x2@88-95%
rest 2.5-3.5 min bwn sets
Ring or Bar Muscle Up Training
perform 20-30 reps. Split reps as needed! Go and test your max rep set?
rest as needed

Metcon
5 rounds
20-30 double unders (max 40s)
5-10 chest to bar pull ups
3-5 deficit strict hspu / strict hspu

rest 5 min

5 rounds
20-30 double unders (max 40s)
5-10 pull ups
3-5 parallette hspu / deficit kipping hspu

rest 5 min

5 rounds
20-30 double unders (max 40s)
6-12 toes to bars
2-3 wall walks

Valitse toistomäärät sen mukaan että saisit suurimmilta osin tehtyä unbroken sets.

Optional Accessory Work
2-3 sets deficit push ups (ota 20kg levypainot jonka päältä punnerrat, syvempi liikerata) (target 6-12 reps
2-3 sets 16-20 bicycle crunch + 16-20 weighted russian twits