3min AMRAP:
3 Rope Climbs
ME Burpees
1min rest
3min AMRAP:
20 Pistols
ME Pullups
1min rest
3min AMRAP:
30 TTB
ME Wall Balls
1min rest
3min AMRAP:
25 DB Push press
ME Bear Crawl
1min rest
3min AMRAP:
25 Box jumps
ME Push ups
Work up a heavy single squatclean
Every 2 minutes, for 12 minutes (8 sets):
Clean + 5 Front Squats @ 80-85% of your 1-RM Clean
Four sets for max reps of:
30 seconds of Power Cleans
Rest 60 seconds
Set 1: 55% of 1-RM Clean
Set 2: 60% of 1-RM Clean
Set 3: 65% of 1-RM Clean
Set 4: 70% of 1-RM Clean
In Teams of 2:
Goal: Get as many total Calories as you can / Partner do all the prescribed reps together
3Min AMRAP:
35 Burpees
ME Cal Bike
1min rest
3Min AMRAP:
400m run
ME Cal Bike
1min rest
3Min AMRAP
150 Sled Push (Men = +20kg/Women = empty)
ME Cal Bike
1min rest
3Min AMRAP:
80 DU`s
ME Cal Bike
1min rest
3min AMRAP:
40 Box jump over
ME Cal Bike
1min rest
3min AMRAP:
35/25 cal Ski Erg
ME cal Bike
Shoulder mobility