Chin Ups
5 sets of 3-5 reps
(Weighted/Bodyweight/Partner Assisted)
- 60-90 sec. rest between sets -
12 min. EMOM (30 sec. on/30 sec. off):
Ring Plank Hold
Ring Curls
L-Sit
Renegade Rows
Running clock
0:00-6:00
3-6-9-12...
Hspu
Russian kbs (32/24)
50m run after each round
10:00-16:00
2-4-6-8....
Ringdips
Gobletsquats
50m run after each round
20:00-26:00
1-2-3-4...
Kb facing burpee
Kb highpulls
50m run after each round
E2MOM for 14' (7 sets)
Snatch + Hang Snatch + High Hang Snatch
start @60%1RM and work the weight up
5X2
start @100%1RM of Snatch and work the weight up
- rest by feel -
3 rounds of
7-10 Barbell Good Mornings
30m Waiters Walk (24/16kg)
10 Hollow Rocks
For time (TC 40'):
Buy-In 25 Burpees over the rower
3 rounds of
800m run
150 DU's
1000/900m row
Cash Out 25 Burpees over the rower
6x 1 @ 70% - go every 20sec. -
6x 1 @ 75% - go every 20sec. -
6x 1 @ 80% - go every 20sec. -
4x 1 @ 85% - go every 30sec. -
4x 1 @ 90% - go every 30sec.
3x 1 @ 90%+ - go every 40sec. -
rest ~1min between each part
work up to a heavy set of 3 in 15min
then 1x ME @ 85% of H3
- try to beat your weight and reps from last week -
For Time -
27-21-15-9
Cal Row,
Thrusters
Rx: 43kg/29kg
3 sets of:
10 Good mornings
20-40m D-Ball/Sandbag bear hug or Double KB-FR carry
20sec. palloff hold (each side)