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'')
3 sets of:
5x 60sec. on 30sec. off @ consistent pace
rest 3min between sets
- keep your pace consistent over one set. Then aim for maintaining or even increasing the pace slightly for the second and third set. Do not start too fast! -
6 Sets (Row):
8 min
6 min
4 min
2 min
1 min
30 sec
Rest 2 min between sets
Goal is to increase your pace each set!
Start with an easy pace and build up to an sprint.
6 sets of:
P. Jerk + Split jerk (2sec. pause in dip and catch for both)
- start @ first weight after empty bar and work up by feel (not too heavy!) -
3 sets of:
6 DL with 2x3sec. iso hold at mid range and 1'' off floor on eccentric
- @RPE 7 for each set -
Rest ~2-3min
Accumulate 6-10 strict ring MU with 3sec. pause in dip on concentric and eccentric (sets of 1-2)
- scale to neg. Mu on low rings with slow negative! -
3 sets of:
6-10 (def.) strict HSPU
rest 30-60sec.
8-12 def. (2'') rev. lunges (each side - contralat. loaded)
rest 30-60sec.
RPE 9 for both
3-5 sets
6-10 db goblet squats with 3s ecc.
3-5 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
Rope climbs
Amrap6
5 calories bike
5x wallball over rack