6 rounds for time
16 alt. KB-Cluster (24;16)
20 KB-Swing
16 pullups
400m run
30min Timecap
Every 6min for 30min (5 sets):
400m run
25/18cal Echo Bike
A starts @ 0:00, B starts @ 3:00
- Scale distance and cals as needed to finish sub 4:30 consistently. Aim for consistent times over the sets or even slightly negative splits if possible! -
AMRAP 35
In teams of 2 (YGIG)
- 400m Medball run (Partner A runs 200m with Medball, Partner B without! Switch after 200m)
- 1000m row (split as needed)
-400m run together
10min var. skill practice
- chosse one skill (preferably Ring or Bar MU, HSPU or Butterfly C2B), that is your biggest weak point and work on weaknesses during the movement and try to correct them in small sets of 1-5 reps
- you can still accumulate some volume by doing a lot of sets of 1-5 reps in that 10min window but the goal is not to do the most reps possible but to still be able to work on and improve your technique! If fatigue is to high, you can not work on technique flaws!
- second option is to choose a time based approach (every 30sec. X reps etc...) to practice an already technically improved movement with a little more fatigue
4 sets of:
20/15cal Assault/Echo Bike
12 single arm KB-Hang Clean and Jerk (6 each side - 32/24kg)
20 C2B
12 alt. Goblet rev. lunges @ 32/24kg
20 WB (20/14lbs)
rest 4min btw sets
- scale reps/weight as needed to be able to finish each set in 3-4min and keep it consistent! -
Bamboo bar strict presses and walks + Ringrows
8 sets
30s on 30s off
Banded sprints