4 Rounds:
Chin Up x 3-5
rest 30 sec.
Ring Push Up x 6-8 (Tempo 2011)
rest 30 sec.
Band Pull Apart x 8-10
rest 30 sec.
2 Rounds not for time:
Russian Twist x 15/Side
Seated Leg Raise x 12-15
Med. Ball lateral toss to wall x 10/Side
Tall Kneeling Pallof Press x 12/Side
12 min
1. 1-3 strict Hspu + 3-5 kipping hspu (deficit if poss.)
or
2. scale to negative hspu (2-3) / box hspu / seated db press (6-8)
*After each set do 4-6 high boxjump stepdowns
30-20-10
Pullups
wallballs
*200m run after each set
TC
12 min
- Segmented Clean Pull
- Segmented Clean (High Hang)
- Segmented Clean (Hang)
- Segmented Clean (Low Hang)
- 1 SA DB Strict Press
- 2 SA DB Push Press
- 3 SA DB Push Jerk
In Teams of 2:
5 rounds of:
14/10 cal Bike (each as YGIG)
400m run (together)
then
5 rounds of:
60 DU (split as you like)
30 Burpees (split as you like)
400m run (together)
- 40min cap -
8-10 sets of:
2min on 2min off
1. AMRAP of:
15/12cal row
12 strict HSPU
9 P. Cleans (52,5/35kg)
2. 200m run
then AMRAP of:
5 C2B
5 DB-Thrusters (2x22,5/15kg)
5 OHS (52,5/35kg)
- try to maintain a consistent pace over all sets (if you drop off more than 5 reps on 1. or 2., only do 8 sets)