Ring Complex:
Skin the Cat
Candle Hold
Ring Pull Up/ Cross Hold
T2R, K2E, Knee Raises
Tuck Front Lever
Tuck Back Lever
Ring MU
Kipping Swings
Windshield Wipers
Box Step Ups
Box Jump & Step Down
Box Jump & Jump Down
Reactive Jumps
High Box Jumps
12 sets of:
90sec. on 60sec. off
1. Bike for cal
2. AMRAP of: 30 DU´s + 12 DB H. P. Clean and Jerks (6 each side @ 22,5/15kg)
3. 25 T2B + ME Burpee BJ (24/20'') - scale number of T2B to work 45sec. max.
- 29min total -
EMOM 5:
3 High Hang Snatches
@~50-65%
Rest 1min
EMOM 5:
2 Hang Snatches
@~65-75%
Rest 1min
EMOM 5:
1 below knee Snatch
@75%+
5 sets of:
1 Snatch High Pull + 3 Hang Snatch High Pulls
@ by feel
2 sets of:
6min row for meters, rest 3min btw sets
*try to hit the same distance on the second Interval, but you are not allowed to look at the monitor at the second 6min row interval
In Teams of 2:
5 sets of:
60sec on/off
30sec on/off
Every 8min for 40min (5 sets):
750/650m row
20 single arm KB-Thrusters (24/16kg)
15 T2B
50 DU´s
- scale as needed to finish sub 5min for first set -