Back squat

4 sets with 6 reps at 70%RM


Kipping pull ups practice
Do this 4-5 times,

1 Jump to deadhang
2 Jump to deadhang, kip back and forth then stop in deadhang
3 Jump to deadhang, kip with control for 10 sec
4 Jump to deadhang, kip and pull yourself up towards the bar when your body is behind the bar, then drop down.
5 same as 4 but now push yourself from the bar then drop down
6 Same as 5 but when pushing hold on to the bar and go for the next kip and pull up.

Pull yourself backwards in every swing, don’t just hang in the bar.


AMRAP 12 min

Cal row
Gymnastic movement

L1: 16/14 cal, 6 CTB + 10 T2B
L2: 14/12 cal, 6 Pull ups + 8 T2B
L3:  12/10 cal, 6 T2B + 6 Hanging knee raises
L4:  12/10 cal, 12 Hanging knee raises