10 sets of 90s on / 90s off:
1) 200m run
ME Wall Balls (9/6kg)
2) AMRAP of:
12 DB Deadlifts (2x22,5/15kg)
9 DB STOH (2x22,5/15kg)
6 DB Front Rack rev. Lunges (2x22,5/15kg)
Individual Progression
Individual Progression
In Teams of 2:
30min running clock:
Partner A)
Rows for 3min at a consistent pace (nose breathing or talking should be possible)
Partner B)
Does a 3min quality AMRAP of:
30m double KB/DB Front Rack Carry
15-20s top of (Ring) Push Up hold
15-20s bottom of (Ring) Push Up hold
30s Wall Sits
- switch back and forth between the two parts, so 5 sets of each -
8 sets
1 backward MB throws
Every 2 min for 12 min do
1 3-pos clean (floor/hang/high Hang)
1 Splitjerk
3 sets
3 clean pulls @ 100%+
Rest 90s
20 Cal Echo Bike
20 Cal Row
200 m Run
20 Cal Row
20 Cal Echo Bike
Rest 3 min
40 Cal Echo Bike
40 Cal Row
400 m Run
40 Cal Row
40 Cal Echo Bike
Rest 3 min
20 Cal Echo Bike
20 Cal Row
200 m Run
20 Cal Row
20 Cal Echo Bike
4 sets of:
3 Axle Bar GTOH @RPE 8,5 (new set up before each rep)
rest by feel
~15m bent over Sled Pull @tough effort
rest by feel
3 rounds of:
3-5 Sandbag to Platform
rest ~30s
5 single arm KB STOH @RPE 6,5
rest ~30s
5-8 Sandbag Front Squats