12min for Quality:
7 banded reverse lunges
3-5 Strict One leg TTB
2 Wall Climbs
1. Ring Dips (without band)
2. Kipping/ Butterfly pull up
10min Amrap:
6-10 Push ups
30 Du`s
Or
10min Amrap:
6-10 Kipping/ Butterfly Pullups
30 DU`s
3 rounds of:
20-30sec. HS hold
20-30sec. chin over bar hold
10-20sec. top of ring hold
10-20sec. bottom of ring hold
10-20sec. L-hang
100 DU´s
50 WB (9/6kg)
40 pull ups
30 alt. DB Snatches (22,5/15kg)
20 strict HSPU
10 Bar MU
- 13min cap -
Find max
1 x 2-stop clean pull (below/above knee)
1 x squatclean
1 x jerk
4 giant sets
8-10 bent over barbell row (supinated)
8-10 half kneeling dB press each side
40m FR Kb carry
Rest 90s
Bike or Rower:
For Time: (35 Min TC)
Acumulate 10min at your choosen pace
Bike:
Men: +250 bis +400 Watt
Women: +150 bis +300 Watt
Rower:
Men: +1000 bis +1400 cal/hr
Women: +750 bis +1150 cal/hr
*Choose a Watt pace and try to keep it for a total time of 10min – because you can change your Watt/cal pace only once
*At every attempt you have to complete at least 1 Minute until you can rest. theoretically you can do the 10min in one unbroken set. If you have to rest, rest exactly 1min regardless of how long you have been on the bike or rower
Part A = Time Cap 20min)
Then directly into
800m run
100 DU`s
30 Burpees
Forearms/ankles/knee