10-15s of a Frontlever variation
1-2 deficit negative hspu or def. neg. Pushup
(find the hardest negative over these sets)
15 banded lat pulldowns
15s hs hold wallfacing
15 seated plate shruggs on wall
10 burpees with step onto plate
10 sets of:
90sec. on 60sec. off
1. 12 alt. single arm DB-GTOH (30/20kg)
ME row for cal
2. AMRAP of:
12 alt. Goblet rev. lunges (30/20kg)
8 Burpees
4 strict pull ups
EMOM 12:
1-4) H. P. Clean
5-8) below knee P. Clean
9-12) P. Clean
Work up in weight
5 sets of:
Clean Lift Off + Clean Pull + Hang Clean
@~85%
4 sets of:
5 Tempo Front Squats from floor (32x1)
In Teams of 2:
12 sets of 2min on/1min off:
1) Ski erg (switch every 9/6 cal)
2) Prowler Push (switch every 40m)
3) Row (switch every 9/6 cal)
4) Box Jump overs (switch every 8 reps)
5) Bike erg (switch every 9/6 cal)
6) Burpees (switch every 5 reps)
Every 8min for 40min (5 sets):
100 DU´s
2 legless rope climbs / 8 strict pull ups
8 strict (def.) HSPU (4/2'')
400m run
8 Bar MU (scale reps, knee to bar, banded or jumping bar mu)
8 Burpee BJ over (30/24'')
- scale as needed to finish sub 6min for first set -