Every 3 min for 21 min do (7 sets)
40 doubleunders
20 single arm KB FS (24/16) (Switch as needed)
10 burpees over KB
Push each set hard!
4 sets of:
5-8 strict (def.) HSPU
5-8 Chin ups
10"-20" L-sit
- rest 90" -
EMOM for 12' (6 rounds)
1. 15m Handstand walk (scale to Wall climbers/HS hold/ HS march@wall/ HS march@free or practice)
2. 10 T2B (scale to floor or bar variation)
6 sets of:
8 alt. rev. lunges (BB in back rack)
rest 30-60sec.
3-6 single arm DB-Presses (each arm)
rest 30-60sec.
- start @ first weight after empty bar and work up in weight to RPE 9,5 for last set of both movements -
3 sets of:
15-25 Goblet Squats (go heavy!)
rest 30-60sec.
ME strict chin ups @ 31X1 (scale to 1-2 neg. Chin ups with 10-20sec. ecc. or 4-6 feet supp. chin ups @31X1)
rest 30-60sec.
3 sets of:
3-stop Snatch DL + H.P. Snatch + Below knee Snatch + Pause OHS (2sec in bottom)
@ first weight after empty bar+
10min to work up to a heavy single for the day.
Then
Every 30sec for 5min
1 Snatch @ ~90% of H1
3 sets of:
5-8 Pendlay rows
5 KB-Windmills (each side)
4 sets of:
6 strict press (TNG)
8-12 ring rows
rest by feel
15min AMRAP of:
20m walking lunges (10m there and back)
20cal row
40m double KB-FR carry
E3MOM for 27' (3 rounds)
1. 40/28 cal row (under 26 s/m and sub 2:20)
2. 400m run (moderate pace and sub 2:00)
3. 15/10 cal bike (30 sec. or less)