10 sets of:
2min on 1min off (alt. sets of 1. + 2.)
200m run
8 DB-Thrusters (2x22,5/15kg)
then ME of:
1. C2B
2. KB-SDLHP (32/24kg)
12min to work on Handstand hold and Handstand Walk
1. Wallfacing handstand hold (focus on hollow pos.)
2. Handstand hold with Back to wall (focus on hollow pos.)
3. side leaning / alt. hand lift offs on wall / shoulder taps
4. Plate walks on wall
5. Partner Handstand walk
5. Handstandwalk
In teams of 2 AMRAP20
One partner rows for meters while the other is doing 3-5 wallclimbs. Switch positions when the wallclimbs are done
In teams of 2
10 medball throws each
Every 90s for 15 sets do
5 sets (build up)
3 snatch lift offs (2s hold)
1 snatch pull
Go down in weight
5 sets
2 snatch lift offs (2s hold)
1 snatch
5 sets
1 snatch lift off (2s hold)
1 snatch
Amrap5
50m farmers walk (2 x KB)
10 alt. KB pull throughs
8 sets of:
90sec. on 90sec. off
1. 12/9cal Echo Bike
6 Bar facing Burpees
ME Thrusters @ 40/30kg
2. AMRAP of:
7 P. Snatch @ 40/30kg
7 T2B
7 BJ over (24/20'')
- aim for the highest number of reps you can hold consistently over all sets (ideally you drop off in the last set of each interval) -
10min EMOM
1. 5 TNG squat Cleans (go as heavy as form allows and stay unbroken)
2. 5-15 strict HSPU (aim for an unbroken set but split up if you need to, especially in the low rep range, to make you do good reps!)