Movement Prep.
Ring Complex
Skin the Cat
Candle Hold
L-Hang/Tuck Hang
Front/Back Lever
Ring Pull Up
MU strict/kipping
T2R strict/kipping
...
Box Jumps
Box step up, step down
Box jump, step down
Box jump, jump down
small reaktive jumps
Box jump for max high
With a running Clock:
@0:00
3 RFT of:
20 DUs
15 WB (9/6kg)
10 Pull Ups
5 DB Box Step overs (24/20" ; 2x22,5/15kg)
(7min cap)
@10:00
For Time:
60 DUs
45 WB (9/6kg)
30 Pull Ups
15 DB Box Step overs (24/20" ; 2x22,5/15kg)
(7min cap)
@20:00
50 Burpee Box Jump Overs (24/20") for time
(5min cap)
Warm up Complex:
3 sets at own pace (with empty Barbell)
3 Hang Snatch High Pulls
3 Hang Muscle Snatch
3 OHS (5sec Pause in bottom)
3 Snatch Balance
3 Snatch Pull Under
Every 90sec for 10 sets:
2 Hang Snatch
3 sets of:
6 Snatch Grip Rom. DL
20m single arm OH carry (each side)
10 banded Chops in half kneeling position (each side)
In Teams of 2:
For Time:
200m run (together)
100/75 cal row
200m run
100 Box Jump Over (24/20")
200m run
75/55 cal row
200m run
75 Burpees
200m run
50/35 cal row
200m run
50 Burpee Box Jump overs
(30min cap)
Row:
5 sets of:
300/250m moderate pace
200m sprint
500/450m easy pace
1min rest btw sets
3 sets of:
10 banded Chops in half kneeling position (each side)
10m seal walk
10 face pulls to Y-Press