mercoledì 11 settembre 2024

  • EMoM for eight minutes:
  • odd: 10s pull-up hold,
  • 10s bar hang hold
  • 10s bal L-hold
  • even: 6/8 hs lean to wall –
  • push away
  • Back squat
  • every 150s
  • for five rounds
  • 2 – 2 – 2 – 2 – 2
  • hold bottom position
  • for two seconds
  • nine rounds for time:
  • 3x: 3-2-1 bar muscle-up
  • 7 wall ball shot
  • (6/9 kg)
  • time cap: 6 minutes