WOD
For Time:
90-Meters KB/DB Goblet Carry (Kettlebell: 24/16 kg / Dumbbell: 25/15 kg)

-into-

5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs 60/50 cm

-into-

90-Meters KB/DB Goblet Carry (Kettlebell: 24/16 kg / Dumbbell: 25/15 kg)

Skills and Drills
Toes to Bar:

Advance:
Her 2:00 içinde 10:00 Boyunca
8-10 Kip to Chair Position
5-8 Strict Toes to Bar

Intermediate:
Her 2:00 içinde 10:00 Boyunca
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension

Beginner:
Her 2:00 içinde 10:00 Boyunca
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise

Alternative Option:
Her 2:00 içinde 10:00 Boyunca
10 Suitcase Sit Ups
20-30-second Dead Hang (Pull Up Bar)

Strength

3-4 Sets

10 Tempo Dual Dumbbell Strict Shoulder Press (rpe 6-7) (1131)

10 Push Ups

Rest 1′ btw sets