10 rounds for time:
3 HSPU
6 TTB
15 DU`s
(TC 14min)
1 Legless Rope Climb or 10 alt. Ring rows
20 Band pull downs
30sec hollow hold
1. Band pull apart hold
2. Double KB Front rack hold
Every 6min for 30min (5 sets):
400m Run
10 DB-Hang Squat Cleans (2x 22,5/15kg)
10 HSPU
15 BJ (24/20'')
15 KBS (24/16kg)
- scale distance/reps/weight/height as needed to go sub 4:30 for first set -
E2mom for 12 min
Powerclean
Hangclean
Lowhangclean
E2mom for 8 min @ 90-100% of best clean
3 clean pulls
3 low hang clean pulls
Amrap5
1 hang powerclean
1 frontsquat
2
2
3
3
In teams of 4
10min Amrap:
1. Skierg
2. Burpees
3. 200m run
4. rest
1min rest
10min Amrap:
1. Row
2. Box jumps
3. 200m run
4. rest
1min rest
10min Amrap:
1. Bike
2. walking lunges
3. 200m run
4. rest
Upper body