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
Every2 min for 10 min
6-8 double kb frontsquats (heavy!) + 15m frontrack carry
Every2min for 10min
8-12 kb or db romanian dl (heavy) + 15m farmerswalk
Amrap4
10 banded russian kbs (light-moderate)
10 pike leg lifts
3 Sets:
- 3x Snatch Press down + OHS
3 Sets:
- 2x Snatch Push Press + OHS
Remaining Time:
- Snatch Balance + OHS
- Snatch Deadlift Holds in different positions
FOR TIME:
Buy-In 40 Burpees
3 rounds of
800m run
150 DU's
1000/900m row
Cash Out 40 Burpees
Additional 5-10min activating warm up for the whole group
In 5-7 sets work up to a max weight for:
2 (dead stop) strict press
3 sets of:
5 (wtd.) Chin ups (1sec. hold at bottom pos. on each rep)
rest 30-60sec.
8-12 DB-Floor Press (1sec. hold at bottom)
rest 30-60sec.
3 rounds of:
20cal row
10 STOH (85/55kg)
5 Bar MU
- 9min cap -