Every 5min for 30min (6 sets):
420m run (start at the end of the hall/outdoor area)
10 DB-P. cleans (2x22,5/15kg)
15 WB (9/6kg)
10 T2B
- scale as needed to finish consistent sub 4:00 -
4 sets of (31min in total):
5min Row or Bike @ consistent pace
then
in a 2min window accumulate max time in:
- Top of ring dip supp. hold (scale to Push up supp. var.)
- Bottom of ring dip supp. hold (scale to Push up supp. var.)
- Chin over Ring hold in L-pos. (scale to tuck-pos. or feet supp.)
--> aim for an equal amount in each position
rest 1min