Peg Board
Rope Climb
Sled pull
6min Amrap:
1-2-3-4-...
Pull ups or TTB
25 DU`s b.s.
10-20sec Ring Dip top hold
8 Z-Press
10 V-Ups
Work up to a heavy weight for 3 close grip Bench press
- 2 heavy Chin ups after each set -
(5-7 sets)
3 rounds of:
63 DU´s
21 KBS (32/24kg)
7 Bar MU (scale reps, jumping/banded Bar MU, C2B, pull ups, inverted bar rows)
- 9min cap -
Accumulate 100 band pull aparts
Every 2min for 10min (5sets):
1 P. Clean
2 Front Squats
3 High Box Jumps
8 sets of:
Clean doubles @70-85%
3 sets of:
30sec double KB Wall Sit
6 KB Windmills
Y-W-T hold (10sec each position)
1000 m (@70-80 %; consistent pace)
rest 2:00 min.
8x500 m with 1:00 min. rest
upon completion of the last 500 m, rest 2:00 min., then
1000 m. (sprint pace 80-90%+; stay at a consistent pace though!)
6 @ ~75%
1 @ ~90%
6 @ ~80%
1 @ ~95%
6 @ 80-85%
1 @ 95%+
1x ME unbroken MU in 40sec.
rest 1min then
7 sets @ 40% of max reps (if max MU is <5, do max-1 and rest 60sec.)
rest 15sec. between sets (extend to 30/45/60sec. as needed)
If you don´t have MU yet, work on skills (jumping MU, banded strict MU, swings) and strict ring Dips
20min EMOM
1. 40sec. Bike
2. 8 STOH (60/40kg) + 8 C2B
5 sets of band pull apart var.