9 sets of:
90sec. on 90sec. off
1. 200m run
then max SA Devils press in remaining time @22,5/15kg
2. AMRAP of:
"Cindy" (5 pull ups, 10 push ups, 15 air squats) - scale to inverted bar rows and knee push ups
3. 50 DU´s (max 40sec.)
16 single arm DB-Thrusters @22,5/15kg (8 each arm) (scale reps and/or weight to have at least 20sec. on T2B)
ME T2B
3 sets no rest
8 feet supported pistols / side
8 single leg hip thrusts / side
16s inchworm hold (bottom position)
3 sets each side
6 reps @ RPE up to 10
Rest 45s between legs
(Load with 2x DB in Farmers Position)
4 sets of:
5-8 nordic hamstring curls (up to 5sec. ecc. then push out)
rest 90sec.
or
8-12 partner leg curls
rest 60sec.
9 sets (build up weight)
3/2/1 pause frontsquat with 2s pause
1 Splitjerk
Lower the reps of the frontsquat as soon as it gets heavy.
3 sets (heavy)
1 clean lift off (1cm off floor)
1 clean lift off (below knee)
2 clean pulls
Amrap5 konga line style
10m sled push
Every 90s for 8 sets
4 sets
2 pause Pushjerks (2s pause in catch)
1 Splitjerk
(start with 1st weight after empty Bar)
4 sets
1 pause Pushjerk (2s pause in catch)
1 Splitjerk (75-90%)
All sets go from 90% of your 1RM
3 sets (+1kg-2,5kg from last cycle)
5 @ 75%
3 @ 85%
1+ @ 95% (ME / 1 Atemzug oben / Cap at 15 reps)
3 sets
6-12 weighted Ring Pushups @21X1 (with chains)
rest 60s
1-2 legless ropeclimbs (start seated on the floor if 2 are easy)
rest 60s
(more reps before weight if possible)
Bergeron Beep Test (BBT) (max 10 min)
EMOM until fail
7 thruster (35/25)
7 pullups
7 burpees
Scale reps accordingly so that you can finish at least 5 rounds