2min Burpee over Parallet
1min rest
4min Amrap:
10 KBs
10 Situps
1min rest
2min Burpee over Parallet
1*ME Ring row
90sec rest
1*ME Ring Dips
90sec rest
1*ME Band pull down
90sec rest
1*ME (Ring-) Push ups
90sec rest
1*ME Band pull aparts
90sec rest
1*ME banded Strict press
3 rounds:
20-40sec Side plank (R/L)
8-12 Side plank crunches (R/L)
1min rest
6x 2
start @ 60% and work up in weight
9-7-5
P. Cleans (85/55kg)
Def. HSPU (4/2'')
- 8min cap -
5-4-3-2-1
High boxjump
Every 90s for 10 sets
1-2: 5 tng powersnatch
3-4: 4
5-6: 3
7-8: 2
9-10: 1
Amrap5
10 alt. Db snatches
15m db oh carry
Then switch sides
In Teams of 4:
2rounds:
4*1min on / 1min rest b.r.
SkiErg
Run
Plank
DU´s
2rounds:
4min Amrap / 1min rest b.r.
750/650m Row
ME Burpee over rower
2rounds:
4min Amrap/ 1min rest b.r.
10/8cal Bike
1 lane Seal walk
Feet/knee/wrist