30/5 CF Lund Home Adapted Workout
Minimal EquipmentNo-Gear
Warmup
Movement Complex Warmup

B: General Warmup
3 Rounds of:
6/6 Single Arm KB Swings
10 Cossack squats, alternating leg
4/4 KB Windmills

Conditioning
”JG”
For Time
40 KB/DB Clean and jerk , alternate hand.
16 Inverted burpees
20 L-pullups
32 KB/DB Clean and jerk , alternate hand. 
12 Inverted Burpees
16 L-pullups
24 KB/DB Clean and jerk , alternate hand. 
8 Inverted Burpees
12 L- Pullups

L-pullups scaling options:
LL-pullup slight bent knee (knee above hip)
Seated L-pullups (90degree flex in knee)
Negative L-pullups (in any of the progressions above)
Strict Pullups with band
Jumping pullup with negative
Table Rows
Warmup
Movement Complex Warmup

B: General Warmup
3 Rounds of:
6/6 Single Arm KB Swings
10 Cossack squats, alternating leg
4/4 KB Windmills

Conditioning
”JG”
For Time
40 Ground to overhead with Odd object
16 Inverted burpees
20 L-pullups
32 Ground to overhead with Odd object. 
12 Inverted Burpees
16 L-pullups
24Ground to overhead with Odd object 
8 Inverted Burpees
12 L- Pullups

L-pullups scaling options:
LL-pullup slight bent knee (knee above hip)
Seated L-pullups (90degree flex in knee)
Negative L-pullups (in any of the progressions above)
Strict Pullups with band
Jumping pullup with negative
Table Rows