Amrap20
20 db deadlifts (2x22,5)
200m run
20 db hang pc
200m run
20 db Frontsquats
200m run
20 db stoh
200m run
Bar muscleup skill training
-jumping
-high kip
-knees to bar
-supported
-Bar Dips
10 min quality amrap
1 superslow negative pullup/ringrow
8-10 pushups
10-15 Tuckups/vups
12 min quality Amrap
3-5 kipping hspu (def.) or 15-20s handstand hold
30-50 doubleunders
10s RKC plank
Amrap7
3 wallballs
3 pullups
6
6
9
9
....
5 sets of:
3 High Hang Snatches
5 sets of:
2 Hang Snatches
5 sets of:
1 below knee Snatch
- start with first weight after empty bar and work up over the course of the 15 sets -
5/4/3/2/1 Power Snatch (DnG)
- each set heavy -
6-8 side plank rotations after each set (+1,25-2,5kg)
4 sets of:
6 Front squats
directly into
8-10 Ring rows
then rest by feel (min. 1min)
15min AMRAP of:
10 alt. DB-strict press
10 alt. reverse lunges (optional DB´s in hands)
10cal row
In Teams of:
4 rounds for Time of:
1000/900m row
50 Burpee over rower
400m run
(32min cap)
- split row and Burpees as needed, run is together -
6 rounds for time
40 Doubleunders
20 wallballs (9/6)
10 KB snatches(5/5) (32kg/24) (Sc. 24/16)
TC 12 min
Fullbody