Movement Prep.
2 x Plank Circle
Acc. 2 min L-Sit/Tuck-Sit Hold
HS Hold
- 20 kick ups
- HS Hold with Wall
- HS Hold with Partner
- HS Hold
Strict Pull Ups: 4 Sets of
4-8 weighted strict Pull Ups
With a running clock
@ 0:00
9min AMRAP of:
12/9cal Bike
10 DB-DL (2x30/22,5kg)
10 single arm KB-STOH (24/16kg - 5 each arm)
@ 15:00
9min AMRAP of:
15/12cal row
12 T2B
9 target Burpees (6'')
Every 90sec for 6 sets:
Clean Lift Off + P. Clean (2sec pause mid patella) + Hang Clean
- start with second weight after empty Bar and work up -
Every 60 sec for 6 sets:
Clean Lift Off + Clean
- continue with same weight from last Complex and work up further -
Work up to a 3RM Push Press from floor
Then 5x1 @same weight
In Teams of 2:
For Time:
Partner A) 750/650m row
Partner B) 45/35cal Air Bike
Then together (split as wanted)
50 Burpees
50 syncronized Air Squats
200 DU's
Then
Partner A) 45/35cal Air Bike
Partner B) 750/650m row
Then together
50 Single Arm Devils Press (22,5/15kg)
50 syncronized Air Squats
200 DU's
Then both do
750/650m row
45/35cal Air Bike (one starts with row, one with Bike)
(35min cap)
30min AMRAP of:
200m run
8 Bar facing Burpees
200m run
16 KBS (24/16kg)
200m run
16 T2B
200m run
8 P. Snatches (52,5/35kg)
- go @~80% -