Death by: (10min TC)
1 KBS
1 Burpee
12min Emom:
1. 10 Z-Press
2. 10 Weighted Situps
3. 10 Barbell row in rack
5 rounds:
40 Du´s
12 Back extensions on GHD
Work up to a heavy set of 5 reps.
then
1x ME -1 (no fail) @ 85% of 5rep weight
8min AMRAP of:
10 pull ups
10 push ups
10 air squats
3 sets of:
10-12 ring rows
15 band pull aparts
rest 60sec.
3 sets
45s goblet wallsit
5 goblet squatjumps
Every90s for 12 sets
1-3: 4 high hang snatch
4-6: 3 hang snatches
7-9: 2 low hang snatches
10-12: 1 snatch from floor
Accumulate 30-40 reps supinated snatch grip bent over row
2rounds:
0-10Min/20-30Min
2000/1700m row
10-20Min/30-40Min
100/80cal Air Bike
Lower back + lower body