With a running clock:
@ 0:00
10min AMRAP of:
200m run
6 C2B
12 KB-SDLHP @ 24/16kg
6 KB-facing Burpees
12 single arm KB-Front Squats (6 each side) @ 24/16kg
@ 15:00
For time:
3 rounds of:
400m run
20 single arm KB-Thrusters @ 24/16kg
12 Pull ups
- 10min cap -
Every 2:30 for 10min (4 sets):
3 Back Squats with 2sec. iso hold in bottom pos. @ RPE 9 for all sets
3 sets of:
4-8 strict Ring Dips @2111 + ME bottom of ring supp hold (max. 30sec.) - scale to 3 neg. ring dips with 5-10sec. ecc., (ring) push ups or elev. push ups + supp. hold in adequate pos. -
rest 60sec.
4-8 strict (wtd.) Chin ups @ 31X1 + ME bottom of chin up hold in full stretched pos. (max. 30sec.) - scale to no tempo, light banded, 2-3 neg. with 5-10sec. ecc. or ring rows -
rest 60sec.
3 rounds of:
10 (banded) scap push ups
12 band pull aparts (1sec hold at peak)
30sec. prone W-hold
- no rest btw rounds -
For Time: (TC 40 Min)
70 cal Echo Bike
70 cal Row
1200m Run together
50cal Echo Bike
50cal Row
800m Run together
30 cal Bike
30 cal Row
400m Run together
15 cal Bike
15 cal
200m run
>split as needed on Ergs
>run together (Switch as needed)
In 5 min to build up to 75% of
1 clean (2s pause below knee)
1 splitjerk (2s pause in catch)
Then do 5 sets @ 75%+
1 clean with the pause
1 clean without the pause
1 splitjerk without the pause
5 sets
2 backsquats @ RPE 8-9
Rest 2-3 min
Option 1 (Skill Focus):
5 min kipping Ring Muscle-up Skill training: Focus on swing
Then in 10 min work on technique.
Option 2 (Capacity Focus):
30sec. ME Muscle-ups
rest 1min
then
7 sets of:
@40% of ME
rest 15sec (or 30, 45, 60sec. as needed to maintain reps)
3 sets of:
8/5/2 er
im Wechsel mit
3 x MB over box + hop over
3 sets of
8-10 box hspu
3 sets
3x ME chin over bar Hang
Jumping bar muscleup
8 sets each
15m prowler push
100m farmerswalk