Every 3min for 21min (7 sets):
18/14cal row
15 WB (9/6kg)
12 T2B
- scale as needed to finish sub 2min consistently -
In 15' work on an appropriate level:
Level 1:
4 sets of
3-5 strict PullUps (scale to partner assisted, ring rows or negatives)
10-20 arch + hollow hold
5 floor explosive Hip Ext.
- rest 90" -
Level 2:
4 sets of
1-3 strict PullUps into
5 Beatswings into
3 Beatswing + Hip Ext.
10"-20" arch + hollow hold
- rest 90 -
Level 3:
6 sets of
5-12 kipping PullUps
- rest 90" -
Level 4:
Box Butterfly PullUps
EMOM for 12' (4 sets)
1. 20"-40" active Hang
2. 10"-20" L-Sit
3. 30"-40" gym. Swim
5 sets of:
5/4/3/2/1 Tempo Front Squats (32X1)
- RPE 9 each set -
Rest 60s
4-6 Single arm DB Strict Press
- RPE 8 for first set, then stay at same weight -
Rest 60s
For Time:
3 rounds for Time:
18 Single arm DB STOH (22,5/15kg)
12 Single arm DB Hang Squat Cleans (22,5/15kg)
6 C2B Pull Ups
(5min cap)
6 sets of:
3 Position Clean (High Hang/Hang/below knee)
Split Jerks (2s pause in catch)
- start with first weight after empty bar and stay moderate -
In 6 sets find a heavy weight for:
Clean + 3 Split Jerks
- no Fails -
3 sets of:
8 Snatch Grip rom. DL
6-8 Split Stance KB Bottom Up Press
4 sets of:
10-16 alt. FR rev. lunges (BB)
rest by feel
8-10 3-point-DB rows (each side)
rest by feel
10 min AMRAP of:
8 cal bike
12 single arm DB push press (6 each arm)
12 alt. box step ups
In Teams of 2:
7 Sets (YGIG) of:
20/15cal Air Bike
Rest 5min
5 Sets (YGIG) of:
400m Run
(42min Cap)