Pull up progression

B:
„Big Helen“
3 RFT
650m run
21 kbs-us (32/24)
7 RMU

OR

„Helen“
3 RFT
400m run
21 kbs-us
12 pull ups.

TUESDAY
A:
3 RFT
650m row/ski
30 wbs
30 box jump overs
Time cap: 22 minutes.

B:
Tabata weighted sit ups
Rest 1 minute
Tabata fluter kicks

Conditioning
Every 2 Min for 36 Alternating between

350 m Run

30/20 CAL Row

15 Paralette Facing Burpees

A:
Emom 12
Odd minutes- 3 front squats
Even minutes- 6 back squats
Barbell- 65% of 3rm back squat.

B: x5 giant sets:
x5 weighted pull ups
Max set strict pull ups
15m OH left arm dumbbell lunges
15m OH right arm dumbbell lunges.
* rest as needed between sets, do not exceed 2 minutes rest.

Chipper
50 cal row
50 sit ups with plate 25/15 lbs
50 HSPU
50 cal bike
50 plate ground to overhead 45/35 lbs

TC 25 min

Finisher:
3x 30 plate russian twist

Gymnastics:
Skill:
10 min bar mu practice
*advanced do 5 sets of 40-50% of max

Strength:
5×5 deficit HSPU

WOD:
15 min EMOM:
1. min: 30s ring support hold
2. min: 30s handstand hold
3. min: 30s hollow hold

Gymnastics:
Skill:
10 min bar mu practice
*advanced do 5 sets of 40-50% of max

Strength:
5×5 deficit HSPU

WOD:
15 min EMOM:
1. min: 30s ring support hold
2. min: 30s handstand hold
3. min: 30s hollow hold

In teams of 2
at 0 min

10 rounds for time
10 power clean 155/105 lbs
10 box step overs 2×50/35 lbs

at 20 min

100 v-ups
100 push up

*split reps equaly

Strenght class
Weightet pull up
5-5-5-5-5

30s max banded pull ups
90s rest
30s max banded pull ups
* red band (goal ist 15 reps + each round)

3 rounds
1 min barbell overhead hold 95/75 lbs
1 min KB farmers carry 2x 32/24 KG
1 min plank