1. Front Lever hold
2. L-Sit hold
40/30 DB Push ups
30 One Arm DB rows in Push up position
10 Palloff press with twist
10sec L-Sit hold
8 One Arm DB Push Press
5x 4 tempo Front Squats @ 42x1
start @ ~60% and work up
7min AMRAP of:
3 Front squats (52,5/35kg)
3 Pull ups
6
6
9
9
...
3 sets of:
20 banded Good Mornings
20 Hollow rocks
20 band pull aparts
EMOM 6: P. Clean + 2 Push Press
Find max Cluster in 8min
5 sets of 2 Pause Front Squats (2sec Pause in bottom Position) start @~65% work up
30 Hang Cluster for Time @ ~65% of above cluster
Every time you drop the bar do 8 Burpees
(6min cap)
3* 2rounds of:
1min hard pace
1min moderate pace
1min easy pace
3min rest between rounds
4x 2 P. Clean + 2 Jerks start @ 65% and work up
then 4x 1 Clean and Jerk work up
5x 3 Push Press @ 87,5% of 3RM
10min AMRAP of:
21 WB (9/6kg)
15 pull ups
9 Strict HSPU
4 sets
8-12 single arm KB-strict Press (pro Arm) rest 60sec.
6-10 tempo chin ups 2020 rest 60sec.
then
3x 8-10 face pull to Y-press