Timecap 30min
6 rounds
400m run
30 DB-Deadlifts (17,5kg/12,5kg)
20 DB-Thruster (17,5kg/12,5kg)
10 pushups
Take 5min to pracitce kipping/butterfly pull ups/C2B and to find your individual scaling option!
8 sets of:
2min on 1min off
1. 15 C2B - scale reps and/or to pull ups, jumping pull ups or ring rows
15 DB-Thrusters @ 2x22,5/15kg - scale reps and/or weight
ME Burpee BJ over (24/20'' - box facing)
2. 20 Push ups - scale reps and/or to knee push ups
12 DB P. Cleans @ 2x22,5/15kg - scale weight and/or reps
ME row for cals
- push the pace but aim to be as consistent as possible with the reps, the score is the total number of BBJ overs and cals on the rower! Scale movents, weights and reps as needed to have at least 45sec. in the first set on the BBJ overs and on the rower! -
24min EMOM
1. 45sec. Echo Bike for cals
2. 8 push ups + 8 goblet squats
3. 10-14 alt. DB-Snatches
4. rest