12min Ring Emom:
1. 10-20sec Ring Top hold
2. 5-10 Ring Dips
3. 10-20sec Ring row top hold
4. 5-10 Ring rows
2min Amrap:
Burpee + TTR
2min Amrap:
7 Situps
7 Push ups
2min Amrap:
Bear Crawl
30 Band pull apart variations
30sec One arm KB/DB hold (R+L)
60sec Wall Sit
Find heavy set of 4 reps.
3 sets of:
6-8 single arm DB-rev. lunges each side (DB in right hand --> right leg steps back)
go heavy!
rest 90sec.
3 sets of:
20-30 banded leg curls (rot)
6-8 strict knee to ellbows
In teams of 2:
5min ME cal Bike
4 sets
6 weighted barbell squatjumps
6 unloaded counter movement jumps
Rest by feel
Find a max for a 3-position snatch
(high hang/hang/floor)
10x10 banded kbs with 10s rest
@ 0:00
50 Du`s
14 Burpee over Parallet
25m Bear Crawl
@ 6:00
800m run
@ 12:00-15:00
Row +32 s/m or Bike +300/220 Watt
@18:00
800m run
@24:00
50 Du`s
14 Burpee over Parallet
25m Bear Crawl
Loaded mobility