EMOM 12 min.:
odd: 40 sec. DU Practice (various Variations)
even: 20-30 sec. Handstand Hold (Freestanding/Wall)
EMOM 15 min. (30 s. on/30 s. off)
1. min.: Russian Twist
2. min.: Chin over Bar Hold
3. min.: Banded Triceps Push Down
4. min.: Strict Leg Raise
5. min.: Slow & Controlled Wall Climb
10 alternating sets 1:30 on // 1:30 off
1. Amrap
10 DB Fr reverse lunges
5 Burpees over the DB
2.
20 wallballs
ME Doubleunders
- work up to heavy single
(TC: 12 Min)
For Time:
- 10 @ 50%
- 8 @ 60%
- 6 @ 70%
- 4 @ 80%
- 2 @ 90%
(TC: 12 Min)
2 Min in - 1 Min off:
1. Bike
2. Row
3. Burpees
Work up to max low hang clean
then
10min EMOM
1 Clean @ 90% from above
5, 3, 1, 7, 7, 7
go by feel (same weight for 7´s/ work up for 5, 3, 1)
12min AMRAP of:
12 alt. pistols
12 KB-Snatches (24/16kg - 6 pro Arm)
12 BJ (24/20'')
3 sets of:
6 nGHR
je 20m FR-FW KB-carry (pro arm)
10-20 sec. L-sit
Shoulder/Upper Back
Pectoralis
T-Spine