With a partner for time:
800m run (both)
16 rounds of (YGIG per round - 8 rounds each):
12/8cal Bike
15/11cal row
(25min cap)
1600m run (both)
- 35min cap -
In 6min work up to a max weight for a single Clean and Jerk
then
Every 20sec. for 6min (18 reps) 1 P. Clean and Jerk (any style) @ ~80% of daily 1RM
A) 10min to work on Ring Muscle Ups
5 sets of 10-25sec L-sit
B) 10sets of: 2-5 Ring MU
- 10sec. L-sit hold every time you break -
(try to keep rest period as short as possible)
4x 6-8 Bench Press @ RPE 8,5
rest 30-45sec.
4x 5-8 strict (wtd.) Chin ups
rest 30-45sec.
3x 8-12 tempo bulg. split squats @3110 (DB´s in farmers pos.) - one leg
rest 30-45sec.
3x 8-12 tempo bulg. split squats @3110 (DB´s in farmers pos.) - other leg
rest 30-45sec.
- go through in circle style -
5 sets of band pull apart var.