EMOM ALAP (Max 10min)
3 Push ups
4 Burpees
8 Barbell Push Press
EMOM ALAP: (Max 10Min)
3 Strict Pull ups
4 Pull ups
8 Light Ring rows
EMOM ALAP (Max 10Min)
2 Strict TTB
3 TTB
8 Situps
In Teams of 2 as YGIG per Workout:
21-15-9 of:
cal row
DB- Thruster (2x 22,5/15kg)
then
3 rounds of:
10 HSPU
10 DB Hang squat cleans (2x22,5/15kg)
then
50 T2B
100 DU´s
- 25min cap -
5x Band pull apart var.
Find a 5rm // 3rm // 1rm
For time
20 squatclean thruster
Rest 1 min
15
Rest 1 min
10
Rest 1 min
5
Complete the following with your partner as YGIG per set:
40min TC:
2 sets: (each)
12/8cal Bike + 100m run
Then
2sets: (each)
10/6cal Bike + 12 Box jump over
Then
2sets:
8/4cal Bike + 9 Burpees
then
130/100cal Bike (together)
*Partner completes 200m run before changing
then
50 Burpee Box jump over (change as you like)
//