8-10 sets of:
90sec. on 90sec. off
1. 50 DU´s
20 WB (20/14lbs)
ME alt. FR rev. lunges (2x24/16kg) in remaining time
2. AMRAP of:
7 alt. DB-Snatches (22,5/15kg)
7 T2B
7 Burpees
- 90-95% effort on first 2 sets, than try to maintain your score as good as possible. Only do more than 8 sets, if your drop off from the best to the worst round is less than 10% -
In 10min do as many high quality sets as possible of:
1-3 strict Ring MU transitions + neg. strict Ring MU
1-6 Kipping/butterfly Pull Ups or half Kipping Pull Ups or 4-6 Kip Swings
3 sets of:
2-5 strict HSPU into 5-10 Push Ups
rest ~30s
2-5 strict Pull Ups into 6-12 Ring Rows
rest ~60s
5min AMRAP of:
10s false Grip top of ring row hold
10m bear crawl (5m back and forth)
10s hollow hold
12min to work up in weight for:
P. Clean (2sec. pause in catch) + Hang Clean + Split Jerk
- start @ first weight after empty bar and work up by feel. Stay away from fails! -
3 sets of:
4 Clean Deadlifts with 2sec. pause just below knee and mid thigh (reset for every rep and use straps if you have)
rest 1-2min between sets
- start first set at your max complex weight from A and then build up from there by feel -
3 sets of:
6-8 single arm DB-Push Press (each side) - make sure you push and press and don´t jump! ~1-2RIR for every set on "weak side"
6-8 sideplank rot. (each side) @0,5-5kg
15 band pull aparts
4 sets
800m run @ moderate pace
directly into
400m run @ fast pace
directly into
200m walk rest
Goal is in increase your pace after the 800m runs! So do not start too fast!