1. 20m Bear Crawl
2. 30 DU`S
3. 6-10 Push up+Dip in Paraletts
10min Rope Climb practice or EMOM:
Then
4sets:
30sec on (20sec dynamic+10sec static)/ 30sec off:
Fast horizontal band pulls
3-4sets:
Partner Core
8 sets of:
2min on 2min off (4 sets each)
1. AMRAP of:
15 Burpees
ME cal row
2. AMRAP of:
5 KB-Thrusters (2x20/12kg)
7 Pull ups
35 DU´s
3 sets of:
15-25 pull apart var.
30-45sec. T-hold
rest 30sec.
EMOM 5:
Hang Power Clean + High Hang Clean + 2 Push Press
E2MOM for 10min (5sets):
P. Clean + P. Jerk + Front Squat + Hang Clean + Split Jerk
10-8-6-4-2 TNG Push Jerks
As heavy as form allows (need to be TNG)
30min Amrap:
In Teams of 2:
400m MB run
50m Bear Crawl
80/60cal Bike
Find max weight in 10min for:
P. Clean
then 6min EMOM
3 P. Cleans @ 85%
5x 5 @ 65% +10/15kg
rest 1-2min
3 rounds of:
3-5 strict wtd. chin ups
6-8 strict HSPU
10-12 bent over DB rows
8-15 ring push ups
rest 2min
3 sets of:
8 blackburns
12-15 facepulls
je 10-15sec. Y-W-T hold
rest 60sec.