4 sets of:
5min on // 2:30min off
1. AMRAP of:
20/15cal Echo Bike
20 russ. KBS (32/24kg)
2. AMRAP of:
6 T2B
9 BJ over (24/20'')
12 single arm KB-Front Squats (6 each arm - 24/16kg)
In teams of 3:
Buy in:
1700m Ski Erg (split as needed)
AMRAP 20:
- 200m Medball run together
- 30 cal row (split as needed)
-400m run together
- 30cal row (split as needed)
Buy out:
-1700m Ski erg (split as needed)
3 sets of:
5 strict Press (no TNG) @1-2 RIR
Rest 2-3min
Every 2min for 10min:
2 Clean and Jerks (3sec. hold just below knee for each Clean - 5sec. hold in finish pos. for every Jerk)
Start @80% and work up by feel (no fails)
3 rounds of:
10 Bar MU
10 Front Squats @90/60kg
10 single arm DB-Push Press @35/25kg (5 each arm)
- 10min cap -
Handstand hold / Walk and Beat swings (+ knee raises)
Slamball over yoke/box work
In one big team
50m slamball/sandbag carrys
Small = 10
Middle = 20
Big = 30
Sandbag = 40