With a running clock:
@0:00
7min AMRAP:
7 Burpees
7 Pull Ups
7 DB Thruster (2x22,5/15kg)
@10:00
For Time:
200m run
20 DB Push Press (2x22,5/15kg)
200m run
20 DB Power Clean
200m run
20 DB Front Squats
(6min cap)
For 10 min practice different Handstand walk progressions
16 min Quality AMRAP
1-2 Ropeclimbs
3-4 high catch boxjumps
1-2 Parallete pushups with 8-10s ecc.
3-4 high catch boxjumps
3 sets of:
12-16 back rack reverse Lunges @RPE 8 each set
Rest ~2min
3 sets of:
4-8 (wtd.) Chin Ups
Rest 30s
15s bottom of Push Up hold into max reps Push Ups
Rest 60s
For Time:
12-9-6-3 of:
Deadlifts (80/50kg)
Burpee over Bar
(5min cap)
One try: Find max Wattage
15 sets of:
10sec. @80% of Max wattage
1:50 easy recovery pace
- if you fail to reach 80%: Keep cycling until 30min mark -
Build to a heavy weight for 1 DB GTOH each side
Then 4 x 3 each side @~80% of heaviest weight
Rest ~90s btw sets
In Teams of 3 or 4:
3 sets of 4min on / 2min off:
1) 10m heavy Prowler Push
2) 15m heavy Farmers Carry with Farmer Handles
3) Fatbar Deadlifts in sets of 5
Each station is performed as YGIG and then perform as many rounds as possible of the prescribed movement in each 4min interval. Goal is to work heavy, so short rest periods are totally fine. One weight for the whole team