Amrap30
800m run
50 pistols (scale to jumping/reverse lunges)
600m run
40 c2b pullups/pullups/bar rows
400m run
30 pistols
200m run
20 c2b/pullups/bar rows
5 sets
3 backsquats @ RPE 9 / 2s descent
Rest 2.30 min
Do 3-5 rampup sets of 3 reps until you are at RPE 9.
If weight is heavy enough rest should be needed.
3 sets
6 Strict presses RPE 9
Rest 2.30 min
Do 2-3 rampup sets of 4 reps until you are at RPE 9.
If weight is heavy enough rest should be needed.
3 sets with no rest
45s tempo ringrows (2020)
45s glute bridges (2s hold at top)
Every 4 min for 32 min (4 rounds):
1.
4 min easy bike @conversational pace
2.
6-12 push ups @31x1
8-15 rev. lunges (DB in contralat. hand), each side