With a running clock:
@ 0:00
10min AMRAP of:
"Cindy"
5 Pull ups
10 Push ups
15 Air squats
@ 15:00
3 rounds of:
400m run
21 KB-SDLHP (24/16kg)
12 KB-facing Burpees
- 10min cap -
4 Sets: (12 min Tc)
1) 8-10 kipping Swings + 4-8 kipping Pull ups (Banded/ Box Supported)
(30-60 sec rest)
2) 30-40 sec. Practice free HS Hold (with Partner/ with band/ Wall-supported)
(Rest as needed)
EMOM 12 min:
1. 3-6 strict (weighted) pull up
2. 45 sec Dbl. KB OH Carry
3. 20 sec./each Hollow Rock + arch rock
15min to work up in weight for:
P. Clean + 3 Split Jerks
For time:
35/25cal Echo Bike - scale to max 2:00 of work
25 Front Squats (60/40kg) - scale weight to 2 sets max.!
- 4min cap -
Find a Heavy Triple (no tng!)
+
5 BackOff Sets@80%
6x5@100% of PowerSnatch Triple (no tng, new setup each rep)
-Try to hold extension for 1sec. First 2 Reps-
2-4 Sets of:
10-15 SA Lat Pulldowns
10 DB Z-Press
5 sets of:
5 Back Squats - work up in weight
rest 1-2 min
5 sets of:
5 strict press - work up in weight
rest 1-2 min
3 sets of:
8-12 rom. DL
8-12 3-point DB rows
10-20 banded tricep push down
rest 1 min
12 Min Echo Bike for Calories
—> every 3 Min (Start @ 0:00):
200m Run (fast)
(4 min Rest)
12 min Row for Calories
—> every 3 min (Start @0;00):
200m Run (fast)
> moderate (Aerobic) pace on the Ergs!
For time
3 min bike
800m run
Rest 1 min
3 min bike
400m run
Rest 1 min
3 min bike
200m run
Rest 1 min
3 min bike
400m run
Rest 1 min
3 min bike
800m run
Move at a aerobic pace that you can sustain for all sets!