Single Under
Burpees
1RM HSPU
* When rest do 10sec L-Hang
30 Band pull aparts
15-20 Band pull downs
10 Ring rows
90sec rest
then
30 Tricep extensions
15-20 Strict Press
5-10 Push ups
90sec rest
Every 10min for 30min (3 sets):
800m run
6 Bar MU
9 P. Cleans (70/47,5kg)
12 DB-STOH (2x22,5/15kg)
15 Burpee over bar
- scale as needed to finish sub 7min for first set -
4 sets
15s barbell lat push
5 squatjumps from 2s pause in bottom
Find a heavy set of
1 hang clean
1 pushpress
1 hangclean
1 pushjerk
1 hangclean
1 splitjerk
Amrap5
Alternating sides
5 singlearm squatclean and jerks
1 lane OH carry
(Go heavy)
A: 12min Amrap:
1min Ski Erg
1min Air Bike
1min Box Step ups (+ 2 DB/KB in Farmers position)
1min Run
1min Rest
B: 12min Amrap:
1min Bike Erg
1min Row
1min FW
1min run
1min Rest
C: 12min Amrap:
1min Sled Push
1min DU`S
1min Burpees
1min run
1min Rest
Lower and upperbody flow and stretches