Skill 5-10 min
4 rounds of
Strict toes to bar, do as many as you can each round, without any kipping movement
Scale to Hanging knee raises, without any kipping movement.
Strenght 20 min
Back Squat 4 sets of 1 rep.
As heavy as you can
Take 10-15 min to work up to that load and then do 4 sets. Take 1-2 min rest between lifts
Practice kipping movement when resting. Just a couple of swings.
AMRAP in 8min
7 Front squats 55/40kg
9 Deadlifts 55/40kg
12 Toes to Bar
Level 1: 70/50kg
Level 2: RX
Level 3: 40/30kg, Hanging knee raises
Level 4: 16kg Goblet squats, 2*16kg KB Deadlifts, 24 AbmatSitups.