Warm Up & Kipping Drills (15′)

A) Gymnastics / Grip Endurance

12 Dk Time Cap
15 Bar MU (S1:Box assisted)
1 min rest
30 Chest2Bar Pull-Up (S1: 30 Negative Jumping Pullups from box S2: 60 Australian Pullups)
1 min rest
60 Toes2bar (S1: 60 K2 Elbows, S2: 90 Knees raise)

B) 16 DK EMOM

1. 18/15 Cal Bike – 15/12 Cal Row or Ski
2. 20 One Arm Dumbbell Hang C&J (10R+10L) (25/15 kg)
3. 25-20 Ab-Mat Sit Up
4. 20 Kettlebell Gorilla Row