10min to work on
1-2 legless rope climbs
20-30sec. HS-hold
20min EMOM
1. 5-8 strict chin ups
2. in 20sec. ME Front lever tuck hold (on rings or bar)
3. 6-12 Dips/Push ups
4. 40sec. Superman hold on GHD
5. rest
3 sets of:
10 ring rows
15 band pull aparts
10-20 hollow rocks
Find a heavy set of 5 reps
- work up in sets of 5 for 10min -
21min EMOM
1. 15/12 cal Bike
2. 10 H.P. Cleans (52,5/35kg)
3. 12 Burpees
Do 5 set of 5 squatcleans building up weights (1.1.1.1.1)
Rest 10s between reps and 90s between sets
Do 3x3 clean pulls above 100% of A
Do 3x3 clean Dl with a 10s descent
4min AMRAP
150/100m row
8 Burpees over Rower
-2min rest-
8min AMRAP
30 DU`s
300/250m row
100m run
-2min rest-
12min AMRAP
30 Burpees over Rower
200m run
1000/850m row
50 DU`s
MOBILITY for lower and upper back