With a running clock:
@0:00
7min AMRAP of:
3-6-9-12...
KBS (24/16kg, American or Russian) Goblet Squats
T2B
@10:00
For Time:
50 Wall Balls (20/14lbs)
50 KB facing Burpees
50 Wall Balls
(10min cap)
Individual Progression for strict and kipping Movements
Individual Progression for free standing HS Hold
In 5 sets work up to a heavy set of 5 Bench Press @RPE 8
Then 1 x ME @90% of heaviest weight (no fail!)
3 sets of:
6-10 (wtd.) strict Pull Ups (scale to banded / inverted rows / ring rows)
rest ~30s
8-10 BB rom. DL @RPE 8
rest ~90s
With a Partner:
Accumulate as much time as possible in L-Sit in 4min
- one partner holds, one rests -
7 sets
1 BTN Splitjerk + 1 OHS
Then start with empty bar again
5 sets
Snatch balance
Rest 90s between sets
5 sets (heavy but good form)
3 snatch high pulls
Rest 60-90s
8 sets of:
2min on, 2min off
1. 40m Farmers Walk
then AMRAP of:
5 ring rows
7 push ups
9 air squats
2. AMRAP of:
10 cal bike
10 single arm DB hang C+J
Running Clock:
0:00 - 18:00
200 m Run for Buy In
For max Cal
4 min Echo Bike
4 min Ski Erg
4 min Concept Bike
4 min Row
18:00 - 32:00
200 m Run for Buy In
For max Cal
3 min Echo Bike
3 min Ski Erg
3 min Concept Bike
3 min Row
32:00 - 42:00
200 m Run for Buy In
For max Cal
2 min Echo Bike
2 min Ski Erg
2 min Concept Bike
2 min Row
In 15min work up to a heavy weight for:
10m prowler Push
During the 15min do 4 sets of 6 alt. DB Snatches (heavy)
"Carry Madness"
In Teams of 3 or 4:
3min on / 3min off
1) max distance Yoke Carry in 15m segments
2) max distance Farmers Carry in 15m segments
3) max distance double DB/KB OH Carry in 15m segments
- one partner holds a sandbag in bear hug position, only then one other partner can do the 15m carry, the third partner rests and then switch -