Amrap25
400m run
30 doubleunders
200m farmers walk (2x24/16)
30 doubleunders
100m frontrack carry (2×24/16)
30 doubleunders
1. Hollow to Arch on PushUp Position
2. Beat Swings
3. TTB
5 Sets of:
5-15 TTB
2 min Rest
3-5 Sets of
AMRAP Pike Leg Lifts (-2) (at least 10 in first set)
:30-60 sec Rest
12-15 Bande LatPushDown in Hollow
2 min Rest
10min to work up to a 4RM Back Squat (technical max)
then
3x 4 @90-92,5%of 4RM
rest 2min
12 min in teams of 3-4 (waterfall style)
1-2 legless ropeclimb or 2-3 horizontal ropeclimbs
8-15 ring pushups or elevated pushups
3 sets no rest
10 palloff presses each side
Up to 1 min active hang in hollow position (if you go down set is over)