AMRAP30
800m run
40 Burpees
20 C2B / pullups / inverted bar rows
10 Double KB hang clean + pushpress (2x24/2x16)
AMRAP24
2 target burpees ( +1 rep each round)
4 boxjump overs
6 alt. SA DB hang Power cleans (30/20)
8 sets
1 max height wallballs
rest 30s
5 sets
5/4/3/2/1 pause Frontsquats (2s in bottom) + 1 Splitjerk
rest 90s
3 sets
8-12 hang clean pulls (tng)
rest 15s
8-12 double hammer curls
rest 60s
E4MOM x 5
1 min echo bike / row @fast pace
400m easy run
Direct into:
E3MOM x 5
200m fast run
1min echo bike / row @easy pace
With a 40min running clock:
800m run
500/450m row
- work at consistent pace for the total 35min! -
3 sets of:
5-8 ring body saw
into 30m suitcase carry (each side)
20-30sec. top or ring row hold
into 10-20 band pull aparts
rest 30sec.
4-5 sets
6-8 supinated bentover barbell rows
6-8 parallette shoot throughs
Work on Ring dips
- Holds
- negatives
- feet supported
6 sets
30s bike
rest 30s
30s burpees
rest 30s