For time (20 min TC)
60 wallballs
50 Alt. Db snatches (22,5/15)
40 pushups
30 T2B
20 pullups (scale with banded)
10 alt. SA Manmaker (pushup + renegate row + squatclean thruster = 1 rep)
Individual Progression for strict and kipping T2B
Individual Progression for (supported/weighted) Pistols
Every2 min for 12 min do (6 sets)
1 clean high pull
1 Power clean
1 squat clean
1 frontsquat
1 jerk
Build up a heavy weight with good form!
Amrap8
12 wallballs (9/6)
9 airsquats
6 strict pullups (scale w. inverted bar rows)
3 wallclimbs (scale w. distance to wall)
5 sets
1 CMJ into 1 broadjump
Rest 30s
Every 2 min for 12 min (6 sets)
1 clean high pull
1 Power clean
1 squat clean
1 frontsquat
1 jerk
Build up a heavy weight with good form
3 sets
4-6 barbell roll outs
Rest 60s
3 sets of:
10-16 walking lunges (2x DB´s in hands)
rest 30-60sec.
5-8 single arm DB-press (each side)
rest 30-60sec.
8min AMRAP of:
8cal Echo Bike
12 air squat
8cal Echo Bike
12 ring rows
6 Sets
Every 7 min for 42 min
1)
2 min Row for Cal
2 min Echo Bike for Cal
200 m Run
2)
2 min Assault Bike for Cal
2 min Row for Cal
200 m Run
In 20min work up to a heavy weight for:
1. 15m Zercher carry
2. 3 DB-STOH (use both arms when you work up, but keep working up if one arm is stronger)
- alternate between one set of STOH and one lane of Zercher carry -
15min AMRAP of:
5 "heavy" squats (loaded on one shoulder with DB or sandbag)
30m Farmers walk (2x DB´s, Trap Bar or Farmers walk handles)
5 "heavy" DB-P. Press (each side)
- work as YGIG per movement with a partner -