7min EMOM:
30 DU´s/ 60 SU`s
35 DU`s/ 60 SU`s
40 DU`s/ 60 SU`s
45 DU`S/ 60 SU`s
50 DU`s/ 60 SU`s
55 DU`S/ 60 SU`s
60 DU`S/ 60 SU`s
3 rounds:
1 Push up
1min rest
1 Pull up
1min rest
3min Amrap:
Burpees
3min Amrap:
TTB
4 sets of:
5 (Back rack) reverse lunges (each leg)
rest 60sec. after both sides
6-8 strict (def.) HSPU - scale ROM or to 3-4 (4sec.) neg. HSPU or to Box HSPU (in pike or on knees)/Push ups
rest 60sec.
3 giant sets of:
6-10 strict Chin ups
12 single arm DB-Front squats (6 each arm)
30m Double KB Front rack walk
10-20 Hollow rocks
10-15sec. Y-W-T hold
rest ~1min
4 sets
10m single leg reactive broadjumps esch side
15s Single arm kb bottom hold
Every 90s for 12 sets
3 x 3 tng squatclean + 1 jerk
3 x 2 tng squatclean + 2 jerks
6 x 1 squatcleans + 3 jerks
4 lanes each side (if possible unbroken all sets)
Uneven kb carry 20m ( FR / OH)
3 rounds: (@ both machines)
3min Bike/ Row @ medium-fast pace
1min Bike/ Row @ recovery pace
8cal Bike/ 10cal row @ ME pace
2min rest between rounds
Upper back/shoulder and arms