With a 25min running clock:
@ 0:00
10min AMRAP of:
5 DB Hang Cluster (2x22,5/15kg)
7 C2B (scale with reps, or to pullups, jumping pu or inverted bar rows)
200m run
@ 15:00
1200m run (800m + 400m)
42 T2B
30 DB Hang Cluster (2x22,5/15kg)
- 10min cap -
scale as needed to have at least 1min of clusters!
4 sets of:
3min quality AMRAP of:
15-25sec. top of ring dip/push up supp. hold (scale with elev. push up pos.)
15-25sec. Chin over bar hold (scale with feet ass.)
15-25sec. bottom of ring dip/push up supp. hold (scale with elev. push up pos.)
15-25sec. bottom of split squat hold (each side)
30sec. of suitcase marching (each side)
into
4min Bike or Row @ consistent pace
rest 1min
- 4x 7min running clock, rest 1min between (total of 32min) -
3 sets of:
Iso pre-fatigue Deadlifts:
Hold for 20s just 1" off floor and then immediately do 6-8tng Reps
- @RPE 8-9 for each set -
Rest ~2-3min
3 sets of:
Iso pre-fatigue Chin Ups:
Hold for 20s at around 90° elbow angle and then immediately do 6-8 normal chin ups
- @RPE 8-9 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
- hand supported forward roll
- supported handstand to forward roll
Amrap8
1 lane Plate carry
5 burpees on plate
1 lane bearcrawl back
10 lateral jumps on and over plates