Arch - L-sit snap, 3 x 5 video

Arch rocks, 3 x 10 video

Beat swings inside a band, 3 x 10-20 video
-band chest height
-keep legs straight and positions tight

Kipping pull ups/C2B + beat swing, practice for 5 min video
-between each kipping pull up or C2B do 1-2 beat swings

Descend from support & kip, practice for 5 min video
-start from on top of the bar
-push hips back & keep toes in front
-tight arch
-lift toes & and press down on bar with straight arms progress to MU if you can

ADVANCED

Arch - L-sit snap, 3 x 5 video

Arch rocks, 3 x 10 video

Beat swings inside a band, 3 x 10-20 video
-band chest height
-keep legs straight and positions tight

Kipping pull ups/C2B + beat swing, practice for 5 min video
-between each kipping pull up or C2B do 1-2 beat swings

Progressing kipping pull up, practice for 5 min
-progress to the highest pull you can
-keep same position throughout
-when going higher, try to get farther away from the bar (arms straighter)
-pull up high pull up c2b MU
-attempt multiple reps of MU

25 min AMRAP;
3 rounds of 20 mountain climbers and 20 star jumps
400m Run

1) strict HSPU 5x2
2) HS 5x24s

For time:
3 Burpees
6 Handstand Pushups
9 Toes-to-bar
12 DB/KB Snatches
15 Box Jumps
18 KB Swing
21 HR Pushups
24 Wall Balls
27 Ring Rows
30 Cals.

*Add one movement each round
3 + 3+6 + 3+6+9 ......

Air squat, KBS, Strict pull-up

For time of:

80 Air squat
40 KBS 24/16kg
20 Strict pull-ups
60 Air squats
30 KBS 24/16 kg
15 Strict pull-ups
40 Air squats
20 KBS 24/16 kg
10 Strict pull-ups
20 Air squats
10 KBS 24/16 kg
5 Strict pull-ups

TC: 25 min

Do one or two of these (1-8) in following order:

Explosive Strength: Standing Vertical Box Jump

Explosive Strength: Snatch 1RM
Explosive Strength: Clean & Jerk 1RM
Maximal Strength: CrossFit Total ( Back Squat 1RM, Shoulder Press 1RM, Deadlift 1RM)
Aerobic Capacity: 2000m Row
Strength Endurance: Fran
Anaerobic Capacity: 500m Row

8x
Start New Every 4th Minute

Alt.

A) 20/15 Cal Row
16 DB Snatches
8 Burpee Box Jump Overs

B) 20/15 Cal Bike/Assault Bike
16 Wall Balls
8 Biceps Curl + Press

Kozma Ati presents - "Fivestrokes"
With a partner!
Split as you wish!

Buy in : 1000 m row
then 4 rounds
10 bar muscle up (scaled : 10 C2b/ pull up)
15 partner DL @160/130kg
20 GTOH @60/42,5kg
25 box jump
30 wall ball
Buy out : 1000 m row

Timecap: 40 mins

Kipping pull-ups

5 sets for quality

2 kip swing + 1 pull-up+ 2 kip swing

Pyri linkittämään harjoituksessa kaikki liikkeet yhteen.

Deficit Pushups
3x8, 3 RIR, Tempo 2010, Rest 90s