Every 8 min for 32 min (4 sets)
400m run
Then
3-6-9
DB hang pc cleans (2x22,5/2x15)
DB facing Burpees
3 sets
6 Sumo deadlifts (no tng) @ RPE 8
Rest 30s
10-15 heavy double kb frontsquats
Rest 90s
3 giant sets
8-15 strict ringdips
8-15 horizontal bar rows
45s double kb fr marching with high knees + pause at top
Rest 90s
2 sets of: (Bike and Row)
5 rounds:
90s easy pace
30s fast pace
60s mod. pace
no rest btw rounds
3min rest btw sets
Goal is to keep ever pace over all rounds!
6 sets
3 jerk dip squats + 1 splitjerk
- start @ first weight after empty bar and work up by feel
3 sets
3 DL with a 3s pause 1'' off floor
- @RPE 8 for each set -
Rest ~2-3min
Accumulate 10-16 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! -
--> 1-2 more reps than last week AND try to move with better form
3 sets of:
8-15 tempo parallette pushups with 3s pause in bottom pos.
rest 30-60sec.
6-8 def. (2") reverse lunges with 3s pause just above floor each side (goblet)
rest 30-60sec.
RPE 9 for both