In 15' work on an appropriate level:
Level 1: AMRAP for quality
2 (paused - ground, mid, top) Wallclimbs
10 Box pike HS marching
3x20" Planks
Level 2: @wall
5 sets of:
10-20 HS marching (scale hands mov.)
3x20" Planks
- rest 90" -
Level 3:
5-7 sets of:
5-10m partner assisted PVC HS walk
- YGIG -
Level 4:
Every 90" for 15' (10 rounds)
10-20m (obstacle/plates) HS walk
For time: (TC 6')
30-20-10
Push-ups
Squat jumps
Tuck-ups
12min to practice:
Bar Muscle Ups
and single arm KB/DB OHS in sets of 3/side
10min AMRAP of:
50 russ. KBS (24/16kg)
40 Push Ups
30 Goblet Squats (24/16kg)
20 Burpees
6 sets of:
Tall Clean + Hang Clean + Push Jerk (2s pause in catch) + Split Jerk (2s pause in catch)
- start with first weight after empty bar and work up in weight -
Then 6 sets of:
Below knee Clean + Split Jerk
- continue to work up in weight -
Every 90s for 6 sets:
3 Clean Pulls @~110% of 1RM
8 sets of 2 min on 2 min off:
1.
60m Farmes Walk
10 DB-Thrusters
Bike for remaining time
2.
20 sec bottom of push up hold
20 sec top of ring row hold
10 walking lunges
Row for remaining time
Every 8min for 32min (4sets):
1) 20/15cal Air Bike
100m Farmers Carry (10x10m lanes)
20/15cal Air Bike
2) 24/18cal row
20 Burpee over rower
24/18cal row