For Time
Time Cap: 11 Minutes
1
50 Toes to Bar
30 A-Jumps
10 Box Step Overs (2×22,5 kg DB)
2
40 Pull-Ups
20 A-Jumps
10 Box Step Overs (2×22,5 kg DB)
3
30 Chest-to-Bar Pull-Ups
10 A-Jumps
10 Box Step Overs (2×22,5 kg DB)
For Time
Time Cap: 11 Minutes
1
30 Pull-Ups
30 A-Jumps
10 Box Step Overs (2×22,5/15 kg DB)
2
20 Pull-Ups
20 A-Jumps
10 Box Step Overs (2×22,5/15 kg DB)
3
10 Pull-Ups
10 A-Jumps
10 Box Step Overs (2×22,5/15 kg DB)
For Time
Time Cap: 11 Minutes
1
30 Pull-Ups (M) / Pull-Ups (F)
30 A-Jumps
10 Box Step Overs (2×22,5/15 kg DB)
2
20 Chest-to-Bar Pull-Ups (M) / Pull-Ups (F)
20 A-Jumps
10 Box Step Overs (2×22,5/15 kg DB)
3
10 Bar Muscle-Ups (M) / Pull-Ups (F)
10 A-Jumps
10 Box Step Overs (2×22,5/15 kg DB)
For Time
Time Cap: 11 Minutes
1
30 Hanging Knee-to-Chest
30 A-Jumps
10 Box Step Overs (2×17,5/10 kg DB)
2
20 Hanging Knee-to-Chest
20 A-Jumps
10 Box Step Overs (2×17,5/10 kg DB)
3
10 Hanging Knee-to-Chest
10 A-Jumps
10 Box Step Overs (2×17,5/10 kg DB)
For Time
Time Cap: 11 Minutes
1
30 Hanging Knee-to-Chest
30 Jumping Air Squats
10 Box Step Overs (2×15/10 kg DB)
2
20 Hanging Knee-to-Chest
20 Jumping Air Squats
10 Box Step Overs (2×15/10 kg DB)
3
10 Hanging Knee-to-Chest
10 Jumping Air Squats
10 Box Step Overs (2×15/10 kg DB)
