For 20 min alternate between

A) AMRAP 5 min
5 HSPU
30 DU's

B) AMRAP 5 min
10 alt. pistols
30 Du's

20 RFT:

15 Sit ups
15 Air Squats

TC 20

3 rounds
4 strict pause chin-up (2s pause)
6-8 seated shoulder press @70-75% 1RM
2min rest

EMOM 15

1) 18 Bike
2) 9-15 HSPU
3) rest

EMOM x 30

1) echo/ c2bike
2) 3-10 strict pull up + 8-12 box jump over
3) rest

"I Go, You Go":
10min AMRAP of Cindy,
rest 3min,

10min AMRAP:
10 Box Jump,
10 KBS (24/16kg),
10 Sit-Up,
rest 3min,

10min Row (max kcal)

“Nate”
20min AMRAP:
2 MU
4 HSPU
8 KBS (32/24kg)

Overall RPE 5 (maximum effort)

Scale if needed. Aim for 10+ rounds.

10!
Strict pull-up
DB bench press 2x22,5/15

5 Rounds of
12 Box Jumps
8 Front Squats 50/35kg
6 Bar Facing Burpees

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Lunge Flow 2.0/Hip Flow/Hip Flow 2.0/Thoracic Flow/Ankle Flow
2) 1-3 Skin the Cat
3) 10m Lateral Lunge
4) 5-10 Prone Trap Raises
5) Bridge Hold
6) L-Sit 20-40sec