Every 2 Min for 20 min: (5 Sets each)
1. X- reps DU unbroken/ 60-90 sek. Practice DU
2. 3-5 sHSPU + 6-8 Kipping HSPU
(Scale: ROM, 6-8 Pike Box Hspu + 1 Wall Walk)
EMOM 9 min:
1) 6-8 tucked Front Lever Raises/ strict knee to chest
2) 10 Reverse Snow Angel
3) 15m Dbl KB OH Carry (Heavy)
15min to work up in weight for:
P. Clean + Clean
start @ first weight after empty bar and work up by feel
6min AMRAP of:
2 Front Squats @ 60/40kg
2 C2B
4 Front Squats
4 C2B
6
6
...
- scale weight as needed to be able to do the round of 10 UB! Scale to Pull ups, jumping pull ups or inverted bar rows -
4 sets of:
8 seated DB strict Press each arm
rest by feel
12 Walking Lunges with DB in each hand
rest by feel
8-10 banded Lat Pull down
rest by feel
Wod
10 min Amrap
6 KB Swings
10 cal Echo Bike
8 KB Swings
10 cal Echo Bike
10 KB Swings
Each for Time: (teams of 2, YGIG)
A. 3000m (MM)/2500m (FF) Row
—> Switch every 250m
(TC 10 Min)
(2 min Rest)
B. 3000m (MM)/2500m (FF) Ski
—> Switch every 250m
(TC 10 min)
(2 min Rest)
C. 2000m Run
—> Switch After 200m
(TC 10 min)
Every 5 min for 8 sets do (40 min)
400m run
400/350m row
Scale the row if needed to stay in an aerobic pace.
3 sets no rest
10 half kneeling banded chops each side
10 alt. Single leg T2B
10 light forearm curls each direction (flexion+ extention)