Amrap24
2 lanes goblet walking lunges (22,5/15)
4 alt. SA db devils press (22,5/15)
6 T2B
8 pushups
10 DB facing Burpees
In 15 min work on strict Ring muscleup progressions
- falsegrip ring rows
- low ring transition
- high ring false grip hold
- high ring assisted transition
- assisted ring muscleup
Between progressions do 5 high catched boxjumps
Amrap6 for quality
10-15s top of ring support hold
10-15s L-Hang
10-15s Handstand shoulder shruggs
10-15s ring to chest hold (contact)
Every 6min for 30min (5 sets):
400m run
10 alt. DB-Snatches (30/20kg)
10 T2B
15/12cal Echo Bike
- scale as needed to finish sub 4:00 consistently! -
Every 90s for 15 sets do
1-3: 3 slow pull muscle snatch
4-6: 3 slow pull PS
7-9: 2 slow pull PS into OHS
10-12: 2 slow pull squat squatch
13-15: 1 slow pull squat snatch
3 sets
10-15 very light banded halting snatch grip DL with pause in hip
Rest 60s
In teams of 4 Amrap 40
6000m row
2 Athletes will work on the row and switch as needed while the other 2 run 400m. When the 400m run is completed they switch positions and so on!
The first team that finishes the 6000m row gets to the tire outside and begin flipping it until the next team finishes and so on until 40 min are over