Ring MUs or Peg Board or Legless Rope Climb
In Teams of 2:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Tabata:
Side plank crunches (R/L)
15min AMRAP of:
400m run
10 alt. Double KB-FR rev. lunges (2x24/16kg)
12 Sit ups
rest 3min
then
For time:
21-15-9
HSPU
BJ (30/24``)
(7min cap)
Singleleg Compass jumps on small box
1-2: 1 powerclean + 5 pushjerks
3-4: 1 powerclean + 4 pushjerks
5-6: 1 powerclean + 3 pushjerks
6-8: 1 powerclean + 2 pushjerks
9-10:1 powerclean + 1 pushjerk
3 sets
8-10 reps (heavy)
In Teams of 2:
5rounds for time:
1min row @ +34s/m
1min row @ +30s/m (each Team member performs the rowing part individually)
2min row @ -24s/m
9 Burpees over Partner (each)
200m run
90sec rest b.s.
(TC 37min)
Barbell and kb smashing