3 rounds for time (TC 28 min)
100 doubleunders
50 wallballs (9/6)
40 pushups
30 medball ground to overhead
20 pullups
10 medball squatclean thruster
1. Wall Climb & Wall Facing Handstand Hold
2. Swing into Handstand & Balancing feet off the wall
Work over 15 min on:
1. HS- Walk around the box (increase height and/ or distance when you feel comfortable)
2. Swing to Handstand with increasing distance to the wall
3. Walk to the wall
3- 6- 9- 12 ...
1- 2- 3- 4 ...
Toes to Bar
Strict HSPU
4 sets
12-16 heavy double kb squats or heavy gobletsquats
Directly into
8-12 tempo airsquats (2020)
Rest 90s
Emom12
1. 40s ME tempo pushups(2020)
2. 40s ME tempo Ringrows(2020)
3. 40s ME weighted situps (feet anchored on rack/db on chest)
10 sets of:
P. Snatch (high catch)
P. Snatch (low catch)
Snatch
- start with first weight after empty bar and work up -
3 sets of:
10-20s Copenhagen Plank /side
12-16 alt. Cossack Squats (Goblet Position)
10 DB/KB SA OHS (5 / side)
4 sets of:
5 DL (no TNG) @ RPE 7-8
rest by feel
5-8 seated double DB-presses
rest by feel
4 sets of:
8-10 3-point DB-rows (each side)
rest as needed
8-12 split squats (each side - DB´s in hands/ controlled tempo and maintain tension)
rest as needed
In Teams of 3:
4 x 8min AMRAP, 2min rest btw
1) ski erg for cal
2) bike erg for cal
3) row for cal
4) Air Bike for cal
- one Person works on erg, one does a double KB FR hold (2x24/16kg), one rests -
6 sets of 2min on / 4min off:
15/11 cal row Sprint
30m double KB FR Carry (heavy)
Max cal Air Bike (All Out)