For time
5 rounds
15 db DB-cleans 22,5 / 17,5
10 db DB-shoulder to overhead 22,5 / 17,5
15 wallballs 20 / 14
10 pullups
200m Medball run
Timecap 30 min
Every 7min for 28min (4 sets):
400m run
500/450m row
A starts @0:00 B starts @3:00
- Go hard! It is not many sets and a good amount of rest, you can push it! Still aim for kind of consistent times over the sets! Scale as needed to finish sub 4min! -
10 sets of:
3min on/1:30 off:
-15/10 cal Echo Bike
- 200m run
-for remaining time choose one ergometer (Ski Erg, Concept2 Bike, Rower)
5 sets
6-8 trapbar deadlifts
6-8 double DB Frontsquats
6-8 pushups
6-8 ringrows
In teams of 2/3
AMRAP10
10 CAL ECHO BIKE
10 ALT. TARGET BURPEES WITH HAND LIFT OFFS IN BOTTOM POS.
10 ALT. MB SITUPS
10