For time (TC 20 min)
800m run
60 doubleunders
40 T2B
20 Devils presses (2x22,5/2x15)
40 Pullups
60 doubleunders
800m run
For 12 min work on kipping T2B
1. Jump to hollow
2. Jump to hollow into arch pos.
3. Jump to hollow into arch pos. into big kip
4. Jump to hollow into arch pos. into T2B
5. Connect multiple T2B
Just go to the next station if you achieved the last one!
AMRAP20
20/15 cal Bike or row (consistent pace)
10 T2B
400m run (consistent pace)
10m Farmers walk (heavy)
Every 90s for 15 sets do
5 sets
3 snatch drops (3s pause in bottom)
5 sets
2 snatch balance (2s pause in bottom)
5 sets
1 OHS (1s pause in bottom)
3 sets
12-16 pendlay rows
rest 60s
5min bike
1min rest
4min bike
1min rest
3min bike
1min rest
2min bike
1min rest
1min bike
-3min rest-
then the same with row
-> goal is to increase the intensity over the sets (start at ~60-70% in the 5min and end at ~95% in the 1min)
In teams of 2 AMRAP25
400m run together
then 3 rounds
8 synchro wallballs (30/20)
8 synchro alt. hang DB snatches (22,5/15)
8 Synchro DB facing Burpees
10 min work on Chaos presses in sets of 3-5
Between sets do jumping bar muscleups
10 min work on
10 controlled splitsquats each leg
followed by 10m seal walk
Plate Tower Intervals
1 plate tower auf die ander seite bekommen aber man muss 10 jumpovers vor jeder plate machen (3-4 gleichzeitig)
fascial release and long stretches with breathwork for relaxation