4 sets of:
4min on 4min off
1. AMRAP of:
45 DU´s (max. 35sec.)
15 WB (20/14lbs)
10 C2B - scale reps or to Pull ups, jumping pull ups or ring rows
2. 500/450m row
then AMRAP of:
6 Burpee BJ over (24/20'' - box facing)
9 DB-cleans (2x22,5/15kg)
3 Sets:
6 Rounds
12/16 cal Echo Bike (go sub 1:00!)
1:00 easy pace
2‘ rest between sets
24min EMOM
1. 15/12cal Echo Bike
2. 5-10 T2B + 6-12 alt. DB-Snatches @30/20kg
3. 20 WB (20/14lbs)
4. rest
- scale reps/weight as needed to be able to finish! -
10min EMOM
1. 6 TNG P. clean and P. Jerks (go as heavy as form allows and stay unbroken)
2. 1-3 Rope climbs
2 sets
Gobletsquat ladder
12/10/8/6/4 (12,5/15/17,5/20/22,5)
After each set do 8-10 doubleunder attempts
10 min rotation
1-3 chinups / 1-2 negatives / 10-20s hold
Single arm 90° kb bottom up walk
Sprint variations