Toes to bar

Do this twice, only working 10-15 sec at every step. Everybody does all steps.

1 Jump to deadhang
2 Jump to deadhang, kip back and forth then stop in deadhang
3 Jump to deadhang, kip and pull knees up (hanging knee raises)
4 Jump to deadhang, kip, pull knees up and kick feet forward, maintain the kipping movement
5 Jump to deadhang, kip, pull knees up, kick feet upwards
6 Jump to deadhang, kp, pull knees up, kick to bar

Always pull knees and kick when the body is behind the bar

Deficit deadlift

3 reps and 4-5 sets with increasing weight if possible and perfect form.

Use plates of your choice to stand on


4 rounds for time

5 Deadlift 100/70kg
10 Burpee over bar, bar facing if possible
10 Pull ups
5 Toes to bars

L1: 130/90kg. chest to bars
L2: –
L3: 70/47,5kg, 5 pull ups
L4: 50/35kg, 15 jumping pull ups