6 sets of:
3min on 2min off
1. AMRAP of:
8 T2B
10 single arm DB-Thrusters (22,5/15kg)
30 DU´s
2. 200m run
then AMRAP of:
12 alt. single arm DB-OH rev. lunges (22,5/15kg)
8 Burpees
15 min Time to practice:
1. kipping/ Butterfly pull ups (4-8 reps per round)
2. strict/ kipping Hspu (4-8 reps per round)
4 Rounds for quality:
- 6 Dbl. DB z-Press
- 8 Ring-to-chest Row
- 10 sec./side Single leg l-sit
(No Rest btw exercises)
7-5-3 Deadlifts (no TNG!)
@ RPE 8,5 for all sets!
3 sets of:
6-10 DB-Floor Press
@ RPE 9 for all sets
rest 90sec.
18-16-14-12 of:
DB-Front Squats (2,22,5/15kg)
Pull ups
(7min cap)
- scale reps as needed (14-12-10-8 etc...) and/or weight/pull up var. -
10-12 Sets: (TC 13 min)
1 Snatch DL + 1 power Snatch + 1 Hang Squat Snatch
> Start light & work up to a Heavy weight with Perfect Form!
4 Sets:
4 OHS @31X1
>all Sets @RPE7-8
2 Sets:
- 10/side half kneeling banded thoracic Rotation
- 40 sek. Ring body saw
(No Rest)
5 sets of:
5 Deadlifts (no TnG)
rest 1-2 min
15 min AMRAP of:
8 DB cleans
10 DB p. press
12 air squats
40min every 2min
1) 80s row
2) 80s Echo Bike
3) 80s ski
4)80s C2Bike
- consistent pace each round! Moderat pace!
For time
100/200/300/400/500/600/700/800/900/
1000m row
After each row do a 200m MB run (9/6)
TC: 40 min