3rounds:
10 Banded good mornings
10 Banded strict press
10 Band pull aparts
10 Pall off press (each side)
HS walk or Head Stand to HSPU and Rope Climbs or Peg Board
3min Rope Climbs or Peg Board
3min consecutive plank
3min HS walk or Head Stand to HSPU
30min EMOM
1. 200m run
2. 12 Par. facing Burpees
3. 200m run
4. 40sec. unbroken Farmers walk (2x30/20kg DB or 2x32/24kg KB)
5. 200m run
6. 8 V-ups/tuck-ups 10 goblet squats 12 russ. KBS (24/16kg)
4 sets
10s copenhagen plank each side
3 single leg boxjumps each side
Every 90s build up complex in 6 sets (2s pause in every catch or bottom position)
1 power clean
2 frontsquats
1 squatclean
With 1 db / try to stay UB for the whole amrap / switch side after each round
5 DB Dl
5 DB hang pc
5 DB pushjerk
6*5min window for:
1. 30 Jump Lunges + 35/30cal Bike
2. 300m run + 2,30min Bike @ +330/270 Watt
3. 2rounds: 60 Du´s + 18/14cal Bike
4. 25 Burpees + 1,30min Bike @ +300/250 Watt
5. 35 Box Jumps + 25/20cal Bike
6. 10 Jump Lunges+100m run+ 30DU´s+7 Burpees+7 Box Jumps
*Every time you finish the required work before the 5min window is over, stay on the Bike and ride at a slow pace that allow you to rest to get ready for the next 5min window
Upper Back and ankles