Every 10min for 30min (3 sets):
30 single arm DB STOH (22,5/15kg)
400m run
20 Wall Balls (9/6kg)
200m run
10 single arm Devil's Press (22,5/15kg)
- go each round at 100% effort and try to hold on to your time as good as possible -
Work 15 min on your Bar muscle up skills
*After each 2nd set do 30-50 doubleunders or accumulate reps in 30s
Amrap6
2 Ring rows
2 pushups
4
4
6
6
8
8
....
Keep the quality of the movements high! Quality beats Quantity!
4 sets of:
4-8 (wtd.) strict Pull Ups
rest 60s
4-8 (def.) strict HSPU
rest 60s
6-10 DB rom. Deadlifts @31X1
rest 2min
All sets and exercises at RPE 8
3 sets of:
Max reps Goblet Squats in 30s (heavy!)
6-10 DB/KB 3-Point rows / side @RPE 8 each set
Rest 90s
10min to work up to a heavy weight for:
P. Clean + Hang Clean + Split Jerk
then 10x1 Clean and Jerk @ your heaviest weight for complex
4 sets of:
5 H.P. Clean + Push Press @ ~75% of complex and up
6-8 ring body saw
rest 1-2min
EMOM for alap
1. X cal Bike
2. X cal Row
3. X cal Ski
4. rest
- add 1cal each round (same number of cal on each erg) until you can not complete your cals on any erg. Score is highest number of cals in one full round, but you need to complete at least 6 rounds (24min). Choose your starting cals accordingly. -
In 15min work up to a heavy set of 3 Fat Bar Deadlifts (TnG)
- 2 stations of 5 people. Switch through, but choose weight individually -
3 Giant sets of:
1 lane standing Sled Pull (heavy!)
rest as needed
5 Fat Bar Push Press @RPE 8,5
rest as needed
30m Trap Bar Farmers Walk (heavy!)
rest as needed
- work in groups of 3-4. Everybody does 1 set of each exercise before moving on to the next one. During rest periods you can switch and adjust weight as needed -