4*12 DB bench press
then
5*12 alt. DB row in push up position
10min EMOM
3 HSPU
6 Pull ups
9 Air Squats
2 rounds:
20sec on/ 10sec off
1. Situps
2. candle sticks
3. Side plank crunches R
4. Side plank crunches L
2min rest then
2 rounds:
1. Hollow body hold
2. plank
3. Side plank hold R
4. Side plank hod L
For Weight
21-15-9 Reps For Time
Thrusters (43/ 30kg)
Pull-Ups
10 min - work up in weight
Clean + Front Squat + Jerk
work up in weight
In Teams of 2:
Running clock:
From 0:00-10:00 (TC 08:30)
125/ 95cal Bike
*Partner A bikes while Partner B completes a 100m Farmers walk
From 10:00-20:00 (TC 08:30)
180/ 150cal row
*Partner A rows while Partner B completes 8 Burpee box jump over
From 20:00-30:00 (TC 08:30 optional)
2k run (10*200m)
*Partner A runs while Partner B does 30 DU`s
8 sets of:
bnk P. Jerk + bnk Split jerk
start @ 50% and work up
5x 5 +1kg or
5x 3 +1kg
rest 1-2min
3 rounds of:
2-5 strict MU
rest 30sec.
6-8 bent over rows (sup. grip)
rest 30sec.
6-8 strict HSPU/or 3-5 neg. HSPU
rest 30sec.
1-2 legless Rope Climbs
rest 90sec.
Akkumuliere 100 band pull aparts