3-4 rounds of:
30 WB (9/6kg)
50 DU´s
20 T2B
50 DU´s
10 single arm KB-squat cleans (32/24kg - 5 each arm)
10 single arm KB-STOH (32/24kg - 5 each arm)
(5min cap - scale as needed to finish sub 5min)
- rest 3min between rounds -
only do the 4th round if you are still no more than 30sec. slower than fastest round
4 sets
5-8 heavy landmine presses each side
Rest 30s
8-15 towel Tbar rows (controlled descent)
Rest 30s
4 sets
15-30s static pullup hold
(5-10s chin over bar +5-10s at 90 degrees + 5-10s active hang) (scale to 1 or 2 positions or feet supported)
6-8 weighted pushups
(plate on Back/scale to 3-4 negatives with 5-8s descent)
30s perfect hollow hold
(scale up with small weights in hands)
Rest 60s