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% -
3 sets of:
5-8 strict press (TNG) @ RPE 8 for each set
rest ~2min
3 sets of:
6-8 (wtd.) chin ups (scale to banded, 2-3 neg. with 5-10sec. ecc. or ring rows)
rest 30-60sec.
8-15 (2'' def.) push ups @ 31X1 (scale with elev. hand pos.)
rest 30-60sec.
3 sets of:
12 facepulls (1sec. hold at peak)
10-15sec. Y-W-T´s (each pos.)
8-15 supine BB-Triceps extensions (skull crusher) @ controlled tempo
rest as needed
3 sets of:
Iso pre-fatigue Deadlifts:
Hold for 15s just 1" off floor and then immediately do 6-8tng Reps
- @RPE 7-8 for each set -
Rest ~2-3min
3 sets of:
Iso pre-fatigue Chin Ups:
Hold for 15s at around 90° elbow angle and then immediately do 6-8 normal chin ups
- @RPE 7-8 for each set -
3 sets of:
8-12 Ring/Parallete Push Ups
8-12 frontal Box Step Downs
Rest around 60-120s after one set
RPE 8 for both
4 sets
6-10 db goblet squats with 3s ecc.
4 sets
6-10 kb romanian DL with 3s ecc.
3 working sets
6-10 pushups with 3s ecc.
Rest 30s
6-10 ringrows with 3s ecc.
Rest 60s
Handstand Work
Amrap6
Konga Line Prowler Push (10-15m) (+10kg)