Strict MU + Plank Var.
1-2-2-3-4...:
- Pull up
- Push up
- Box Jumps
1 round
1200m run (3x400m)
30 russian kbs (24/16)
30 single arm KB STOH
30 pullups
Rest 2 min
2 rounds
600m run (1x400m 1x200m)
15 russian kbs
15 single arm kb stoh
15 pullups
Rest 2 min
3 rounds
400m run
10 russian kbs
10 single arm stoh
10 pullups
TC 35 min
3 sets
3x high catched boxjump
Into
3x drop to split each side
12 min to build up a slow pull squatclean + jerk with pause in catch
Amrap6
5 tng pushjerks (UB)
When you fail or stop your set do 8 deadlifts as a penalty
4 Rounds:
AMRAP 4:
- 400/320m Row
- 300m Run
- ME Burpee Box Jump over
Rest 4 Min
@ 32:00:
For Time:
A. 150 cal Bike
B. 100m MB Run
Lower body flossing + stretching