20 rounds for time (25 min TC)
2 burpee broadjump (1/2/3 mats)
4 T2B
6 russian KBS (24/16)
For 12 min Work on Bar Muscleup Progressions
1. High Bar Kip with focus on straight arms and Latissismus activation
2. Jumping Bar Muscleup (lower the box for more difficulty)
3. Banded BMU
4. Partner/Coach supported BMU
5. BMU
In Teams of 2 (TC 20 min)
300/250/200 cal for time on Echo Bike
Partner A:
Accumulates Calories on Bike
Partner B:
Accumulates
5-10 Bar Muscleups / Banded Bar Muscleups / Jumping BMU / 6-10 Beat swings + 6-10 boxdips
AND
20-30s Hollow hold
When Partner B finshes the set they switch
If your team finishes sub 15 min do 50 extra calories!
4 sets
3 weighted jumps
Into
3 cmj
Rest 45s
Every 90s for 12 sets
4 sets
3 behind the neck strict press
2 behind the neck pushjerks
(with 2s pause in catch)
1 OHS (33X1)
4 sets
2 behind the neck pushjerks
(2s pause in catch)
1 OHS (33X1)
4 sets
1 behind the neck pushjerk
(2s pause in catch)
1 OHS (33X1)
Max time heavy Farmers hold (cap 5 min)
36min running clock:
E4MOM:
3min on each erg:
c2bike
row
echo bike
ski
directly into:
E3MOM:
2min on each erg:
c2bike
row
echo bike
ski
directly into:
E2MOM:
1min on each erg:
c2bike
row
echo bike
ski
-> goal is to increase the intensity in every new timeset!
Every 3:30min for 35min (10 sets):
50/40cal row
- scale as needed to finish sub 2:45 consistently -
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
In teams of 2/3 AMRAP8
15m Buddy carry each
10 Synchro Burpees
5 Boxjumps
long stretches (whole body) with breathwork to release muscle tension and relax