20 sets 30s on // 30s off
1.
ME burpee over KB
2.
10 russ. Kbs (32/24)
ME shuttlesprints
4 rounds of:
1. 10- 15s tuck hang (high/ low bar) or 2-5 reps of tuck lever negatives
2. 8-10 belly to bar rows (feet on box)/ Ring to Chest rows
3. 6-10 dragon flags (bent or straight legs)
(Box) Muscle ups
4 rounds for time:
6-8 false grip to bottom of rind dip position
10 v-ups/ tuck ups
10 target Burpees
9 min TC
4 sets of:
8-10 Front squats with 4sec. ecc. (keep tension on quads)
rest 30-60sec.
8-10 3-point DB-rows (on box - each side)
rest 30-60sec.
3 sets of:
8-12 DB Floor Press @ 2111
rest 30-60sec.
40-60sec. of Glute Bridges (1sec. hold at top - use DB on hips if add. weight is needed)
rest 30-60sec.
In 10min work up to a heavy weight for:
Power Snatch + 2 Snatch Balance
Then 6 sets of:
1 Snatch (2s pause in squat) @~90% of heaviest weight
3 sets of:
4-6 double KB Front Squats (31X1)
6-8 Bent over BB rows
4 sets of:
8-12 half kneeling single arm Anrold press (each side)
8-12 ring rows
10min AMRAP of:
3 calories row
3 goblet squats
6 cal row
6 goblet squats
9
9
...
For Time:
2000/1800m row
1600m run
1000/900m row
800m run
500/450m row
400m run
(35min cap)
Every 4min for 32min (8sets):
1) 30s row Sprint
30m double KB FR Carry
2) 3min Air Bike @moderate pace