7 banded reverse lunges
3-5 Strict One leg TTB
2 Wall Climbs
1. Rope Climbs
2. HSPU
7min Amrap:
1-2 Rope climb
10 High Box jumps (30/24)
Or
7min Amrap
3 HSPU
10 High Box jumps (30/24)
6x 2
start @ ~70% and work up in weight
21-15-9 of:
Front squats (60/40kg)
T2B
Burpees
- 11min cap -
4 sets of:
High Hang Snatch + Hang Snatch + Low Hang Snatch @65-75%
6 sets of:
1 Snatch Pull + 1 Snatch @75-90%
3 sets of:
3 Snatch Deadlifts (2sec Pause at knee) @100%
3 Turkish Get Ups per side
20-40m single arm overhead carry
Rest 60sec
Bike:
Acumulate 7 sets of 1min Intervall at your choosen pace
*Choose a Watt Number (pace) that challenge you for 1 Minute and keep that pace for all sets
*You can change your pace once
*If 1min is completed you have to rest 1min to start your next set or you can try to get 2,3,4… Min unbroken
*If you fail to accomplish a Minute, wait until the Minute is over and rest one more Minute until you repeat the set
5min rest then
Same protocoll on the rower (pace = cal/h or Time/500m)
5 sets of:
6-8 Bench Press (close grip)
6-8 (wtd.) chin ups
15min AMRAP of:
20/15 cal row
15 pull ups
10 Ring Dips
5 GTOH (85/55kg)