Uppv. Bearcrawl, Scap.depr, supermans
Teknik. Falsegrip on rings
A 3 rounds of:
A1 10 Shouldershrugs on wall alt. Box
3 rep Neg. HSPU alt. Box, 5s
3-5 rep strict Box HSPU
A2 1-3 rep Falsegrip pullups*
5-10 rep Top of pullup hold on last rep
10-15s Falsegrip hold
* alt falsegrip ringrows
A3 10 alt. Legraises on paralettes
5-10s L-sit alt. Tucksit hold
10-30s Hollowhold
Vila 1 min mellan komplex/set
B 4 rounds for time of:
20 KB Swing 24/16kg
15 Wallballs 9/6kg