A:
10min to practise your Kipping Pull-ups

B:
8-8-6-6-4-4 (weighted) Strict Chin-ups
Start every 2min.

C:
“Noah Ohlsen’s workout challenge”
60 Jumping Jacks
50 Sit-ups
40 Jumping Lunges
30 Jumping Squats w/180° rotation
20 Push-ups w/shoulder taps (both sides each rep)
10 Reverse Burpee


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
1min @50% Effort
1min @60% Effort
1min @70% Effort
1min @80% Effort
1min @90% Effort
2min @ EASY

Station 2
Multiple sets of:
10 Barbell Roll-outs
15 Hip Extensions

Station 3
For time of:
100 DB Thrusters @ light load
Every time you stop do 3 Burpees
Time cap: 7min.

Station 4
EMOM for 7min do:
Odd: 6 Seated Hurdle Jump to Vertical Leap
Even: Run 100m (fast)

Station 5
EMOM for 7min do:
Odd: 3-5 Wide Grip Pull-ups
Even: 3-5 Chin-ups