AMRAP 20min
5 hspu
10 single leg squat
15 pull ups

1. Handstand hold 20-30sec
2. V- ups 10-20

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Pull Ups 5 reps
Strict Ring Dips 5-7 reps
Double DB Overhead Squats (light weight) 10 reps
Parallettes L-Sit 0:30

Overhead Squat Bottom Position Hold
4 Rounds for Max Effort
95/65lb Barbell

Rest as needed.

“Barbara”

5 rounds, 3min rest between

20 Pull-Up
30 Push-Up
40 Sit-Up
50 Air Squat

Target <4min round

RPE 4-5

Hit this with everything you got!

OR

Half “Barbara”

5 rounds for time:

10 pull-ups
15 push-ups
20 sit-ups
25 squats
Rest 2 minutes between rounds.

RPE 4-5

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2 rounds:

Run 400m
2+2 Perfect Stretch

RPE 2-3

Front squat 3x3 (Advanced). Add 2,5-5kg to last workout.

Chipper for time

40 m hillbilly prowler push
30 box over
20 jumping lunge
10 bulgarian squat / leg
5 box over burpees

6min EMOM
even: 30sec ME Toes-to-bar
odd: 30sec ME Pullups

4-5 sets:
10/10 Single arm Russian KBS, moderate weight. Focus ok keeping your shoulders square
15 GHD Hip extensions @ 2222 tempo
20 Ab mat sit-ups @ 3111 tempo

OTM 12 min 3 x Snatch balance