10 sets 90s on // 30s off
1. AMRAP (switch arm as needed)
12 SA DB DL (22,5)
9 SA DB HPC
6 SA DB STOH
2.
30 airsquats
ME Doubleunders
Every 2.30 for 5 sets do
3 deadlifts from floor from RPE 7-9
(New setup after each rep)
3 sets
1 min ME strict hspu
Rest 15s
3 wallclimbs
Rest 90s
For time
5 rounds for time (TC 8 min)
8 kipping pullups
12 alt. Barbell FR Reverse lunges (42.5/30)
16 doubleunders
6 sets
1 max height vertical leap
Every 90s for 15 sets
1-3: 4 jerk dip squats
4-6: 3 jerk drives
7-9: 2 pushpress
10-15 : 1 splitjerk
3 sets of:
8-12 DB-floor press
rest 60 sec.
3 sets of:
8-12 3-point DB-rows (each side)
rest 60 sec.
15 min AMRAP of:
200m Farmers walk
30 alt. rev. lunges
20 cal. Echo bike
10 double DB push press
10min AMRAP:
400m run
1 min rest
- 2 min rest -
10min AMRAP:
25/20 cal row
1 min rest
- 2 min rest -
10 min AMRAP:
20/15 cal echo bike
1 min rest
With a running clock:
@0:00
In Teams of 2:
15min AMRAP:
50/40 cal row
40 T2B
30 DB Thruster (2x22,5/15kg)
20 C2B
10 Devil's Press (2x22,5/15kg)
- split reps up as needed -
@20:00
As an individual:
For Time:
800m run
40 Bar facing Burpees
20 DB Hang Squat Cleans (2x22,5/15kg)
(9min cap)
-Fascial release
-Mobility work for hips and spine