EMOM 12 min.:
odd: 40 sec. DU Practice (various Variations)
even: 30 sec. Handstand Hold (Freestanding/Wall)
3 Rounds:
8 Single Arm Ring Rows/arm
10 Ring Body Saws
10 Med. Ball Push Ups (Tempo: 20X1)
20 Russian Twist (heavy)
6 sets
5-8 tempo benchpress (22X2)
Rest by feel
8-10 pendlay rows
Rest by feel
Start moderate and go heavier each set
8 rounds
10 russian kbs (32/24)
100m run
(10 min TC)
A) 5X3
EMOM for 5 minutes
B) 6X2 @70% 1RM+
90" rest between sets
C) 5X5 @75-80% 1RM
2' rest between sets
Teams of 2 (TC 50')
Row 15k/12k (mixed Teams 13,5k)
- switch every 250m -
4 sets of:
Pause Jerk (2sec. in dip and catch) + Jerk
then
6 sets of:
1 Jerk
- start Doubles @ ~65% and work up to a max weight over the 10 sets -
work up to a heavy set of 5 in 15min
then 1x ME @ 85% of H5
- try to beat your weight and reps from last week -
12min AMRAP of:
10 alt. FR rev. lunges (60/40kg)
15 T2B
10 STOH (60/40kg)
60 DU´s
3 sets of:
8-10 rom. DL
30m Double KB-FR carry
8 palloff press (each side)
rest 60sec.