Kipping pull up technique

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EMOM4
5-8 kipping pull ups (use band if needed)

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AMRAP10
5 pull ups
10 burbee american swing
10 sit ups

3 sets

40-60s Face up Chinese Planks @ add load if possible

In 4 mins / 2mins rest x 6 sets

4 turkish Get up 2/2 @24/16kg
8 burpee Pull up
16 Alt. Russian Swing @24/16kg
32 Double under
Max rep overhead Kb alt. Lunges @24/16kg

EMOM50:

A)
10 inverted row
2 negative pull-up
20/20sec side plank hold
1600m bike erg

B)
8 kipping pull-up (max 2 sets)
15 kb swing
15 sit-up
800m ski erg

Do A-B-A-B-…
Cardio ~4-5min

Count A+B as 1 round

3:00 on/ 1:30 off x 6 rounds:

A) 12 cal bike erg, loppuaika:
6 d-db push press
6 d-db devils press

B) 10 cal row, loppuaika:
5 box jump
5 tuck up

C) 8 cal ski, loppuaika:
4 burpee plate over
4 plate thruster

3-minute Echo bike + 3-minute Row
+
5 Inchworms
10 Hike cleans
5/side Offset kang squats
10 DB shoulder shrugs
+
3 rounds @ increasing pace and load
5 Power snatches
5 Burpee box jump-overs
5 Thrusters
5 Burpees
60-seconds rest between rounds

3 RFT:

3 WallWalks
20 Dumbbell Snatch
10 Burbees

TC12

3 rounds

45s plank hold with weight

Rest as needed

For time

30-20-10

Thrusters
Box Jumps
American Swing

CAP12

1. Row/Bike max calories
2. 20-30s wall walk hold
3. 12 straight leg sit ups
4. Row/Bike max calories