With a running clock
@ 0:00
10min AMRAP of:
10 DB-Front squats (2x22,5/15kg)
10 Burpees
10 DB-P. Press (2x22,5/15kg)
10 Pull ups
@ 15:00
For time:
50 DB H. Cluster (2x22,5/15kg)
50 Pull ups
50 target Burpees (6'')
A) 8min to find a heavy set of 3 kipping HSPU and to find a consistent height for 3-5 kipping T2B
* If you can already to full kipping T2B find a max rep set
B) 10min EMOM:
1) 4-8 kipping HSPU
2) 4-8 kipping T2B
- variations here should be easier here than the heavy sets before -
2 sets of:
ME strict Pull Ups
10-20 Hollow Rocks
ME strict Ring Dips/Push Ups
10-20 Pike Leg lifts
3 sets of:
10-16 DB-walking lunges
rest 60sec.
5 close grip bench press with 3sec. ecc.
rest 60-90sec.
15-12-9 of:
Thrusters (40/30kg)
T2B
DB-P. cleans (2x22,5/15kg)
- 7min cap -
12min to find a heavy weight for:
Power Snatch + Squat Snatch
- if you find your heavy before the end of the 12min, stay at the same weight and keep doing sets at that weight. Try to get through without a fail, max 2 fails though. -
Then every 30s for 5min (10 sets):
1 Snatch @85-95% of above
- You choose if you do Power or Squat Snatch
3 sets of:
6 Hang Snatch High Pull's
8-12 DB Bent over rows
Rest 60s
3 sets of:
5-8 strict pres with 3 sec iso. hold at midrange
rest 60-90 sec.
3 sets of:
8-10 3-point DB-rows with 1sec. iso hold at top position
(each side)
rest 60 sec.
3 sets of:
3 min AMRAP of:
8 cal. bike (Echo)
12 alt. DB-snatches
8 burpees/push ups
rest 1 min
2 Sets:
3 Min Echo Bike @moderate pace
3 min Row
3 min Ski
(2 min Rest)
90 sek bike @mod.-fast pace
90 sek Row
90 sek Ski
(2 min Rest)
45 sek Bike @fast pace
45 sek Row
45 sek Ski
(3 min Rest btw sets)
> increase pace
> goal: Same pace (or Little bit faster) in the 2nd Set
28min EMOM:
1) 40s ski erg
2) 40s C2Bike
3) 40s row
4) 40s Echo Bike
- keep cals as consistent as possible. Score is round with lowest cal on each erg. -
3 rounds of:
10-20s top of ring support hold
10-20s chin over bar hold
10-20s bottom of ring dip hold
10-20s tuck front lever hold
- rest as needed, but as little as possible to keep your holding times unbroken -