3 Rounds:
Pull Up x 3-5
rest by feel (max. 30 sec.)
Ring Push Up x 6-8 (Tempo 2011)
rest by feel (max. 30 sec.)
Barbell Roll Out x 6-8
rest by feel (max. 30 sec.)
Handstand Hold (Wall) x 20-30 sec
rest by feel (max. 30 sec.)
2 Rounds:
Russian Twist x 30 (15/Side)
Hanging Leg Raise x 8-10
Med. Ball Lateral Toss To Wall x 8-10/Side
Tall Kneeling Pallof Press x 10-12/Side
Amrap15
19 wallballs
19 cal row
- Tall Muscle Clean
- Slow Motion Clean
- Scarecrow Clean
- Tall Clean
- High Hang Clean
- Hang High Pull
- High Hang Squat Clean
- Front Squat
(TC: 12 Min)
- ME Wallsit
3 Min on - 1 Min off x2 = 8 Min
2 Min on - 2 Min off x4 = 16 Min
1 Min on - 3 Min off x6 = 21 Min
Total: 45 Min
In Teams of 2:
AMRAP x:
- ME cal Air Bike
Rest x Min
AMRAP x:
- 5 Burpees
- 20m Run
Rest x Min
19.1