EMOM 12 min.:??
- hold each exercise for 30 sec.-??
1. Ring Top Hold?
2. Chin Over Bar Hold
3. Hollow Hold
3 Rounds not for time:??
Banded Dead Bug x 20?
Renegade Row x 10/10
Diag. KB V-Up x 10/10
Amrap 2 / 4 / 6 / 8 with 3 min rest between (29 min total)
10 burpees over dumbell
20 Boxjump overs
30 russ. KBS (24/16)
40 single arm db stoh (22,5/15)
50 Goblet reverse Lunges with Db (22,5/15)
Start each set from Zero and try to get as far as you can through the sequence! Go hard each set!
5sets of:
3 „vertical extended paused“ Squat Snatches
then
5sets of: (light to medium weight)
2 Hang Squat Snatches
then
5min to establish a
1rep max Squat Snatches
10 Snatch grip bent over rows
10 alt. DB/KB Strict press (change at top position)
14min AMRAP:
2-4-6-8-…cal Row
10-15-20-… DU`s
4min rest
14min AMRAP:
2-4-6-8-…cal Bike
2-4-6-8-…Box jump over
2 sets of:
8min AMRAP of:
200m run
8 P. Cleans (60/40kg)
8 Front Squats
8 STOH
rest 2min
8min AMRAP of:
300m row
20 WB (9/6kg)
15 C2B
rest 4min
- for every missing rep of the second set compared to the first set do 3 Burpees penalty (--> start easy on first set!!) -
[run is 4 reps, row is 6 reps for scoring]