Amrap 12/9/6/3
Rest 1 min between amraps
(Start each amrap from the beginning)
3 devils press (2x22,5/15)
6 strict pullups
9 burpee over dbs
12 doubleunders
-gymnastics kip/Rhythm
-smaller ROM
- feet supported
-top down reps
After each set do 8-10 hollow pos. Lifts
3 sets
15-20s ring to chest hold
Into
8-15 ring rows
Rest 1 min
15-20s bottom pushup hold into
8-15 pushups
Rest 1 min
From 0:00-10:00
For time
800m run
From 10:00-30:00
20 rounds for time
5 strict hspu (scale ROM/pike pushups/pushups)
10 wallballs (9/6)
15 Doubleunders
20 min timecap
12min to work up to a heavy weight for:
P. Clean + Hang Clean + Clean
then
4x 4 P. Cleans (DNG) @~80-85% of Complex
rest ~1min
12min to work up to a heavy set of:
2 OHS (close grip if possible)
then
1x ME OHS @BW or 80%of 2RM
4 sets of:
6-10 Rom. DL
15min AMRAP of:
6 Ring Rows
9 Push Ups
12 Air Squats
Every 4min for as many rounds as possible:
200m run
X cal Bike
X cal Row
- You choose the starting number of cal for Bike and Row and add 1cal every round / same cal on rower and bike -
Score = your highest successfully completed round
Minimum work requirement = 6 rounds
@ 0:00
450m run
15 Bar facing Burpees
9 OHS (80/55kg)
- 4min cap -
@10:00
75 WB (20/14lbs)
50 pull ups
25 HSPU (90cm box)
- 7min cap -
Fullbody smashing