Plate & Pipe
3 x 3 / Arm - Turkish Get Ups
4 x 10 Wrist Prep
5 x 1 10 Push Ups + Wall Climb + 10 Shrugs (with 60 sec rest between)
Plate Climbers (build up to max High)
50 Ring Rows (1st max 10) 10 Hollow Rocks every time you break
15min EMOM
1. 30sec. (ME) top of Ring hold (bands, on Box)
2. 30sec. (ME) Chin over bar hold (banded)
3. 30sec. (ME) bottom of Ring hold (banded, feet assist)
4. 30sec. (ME) inverted bar rows
5. 30sec. (ME) HS-hold (free, wall, wall facing)
10min AMRAP of:
12 KB-Snatch (6 each arm - 24/16kg)
12 Burpees
12 T2B
3 sets of:
10 single arm KB Sotts Press (5 each side)
6 single leg Box Jumps (3 each side)
5 sets of:
3 Clean and Jerks @~80-85%
In 5 sets find heavy set of 5 TNG P. Cleans
Go every 2min
Every 12min for 36min (3 sets):
1000/900m row
200m run
60/40cal Bike
200m run
5 sets of:
H.P. Clean + P. Clean + Jerk
@ ~80-85%
4x 3 (1.1.1) rest 10sec. between reps @~90%
rest ~2min
3-4 sets of:
3-5 (wtd.) Ring pull ups
rest 60sec.
8-12 L-seated Arnold-presses
rest 60sec.
8-12 single arm KB-row on Bench (each side)
rest 2min
3 sets of:
8 blackburns
15 facepulls
30sec. band pull apart hold
rest 60sec.