Ring Mu`s
50 Paralett facing Burpees
50 Kbs
then
ME Mus/ CTB/ HSPU
Every 5min for 30min (6 sets):
1min Bike
12 Burpees
12 T2B
12 BJ over (24/20'')
- score is total time and calories -
6x3 max height wallball + 3 broadjumps
Every 90s for 9 sets
1-3 : hang/low hang/floor powerclean + jerk
4-6 : low hang/floor pc + jerk
7-9 : floor pc + jerk
4-6 barbell roll outs
6-8 pendlay rows
13min Amrap:
- In Teams of 2:
8 synchro Burpee over Bar (each)
16 synchro (weighted) Barbell Squats
30/25cal Bike (together)
15min Amrap:
10 rounds:
200/180m row
100m run
then
ME Burpee over Rower
Squat specific