4 - 8 - 16 min Amrap
8 burpees
16 wallballs
32 Doubleunders
Between each Amrap 2min rest
3 sets of:
4 rom. DL with 4sec. ecc. @1-2RIR
rest 2-3min
3 sets of:
6-10 landmine Press with 3sec. ecc. (each side)
rest 60sec.
4-8 (wtd.) chin ups (scale to banded, 2-3neg. with 5-15sec. ecc. or ring rows)
rest 60sec.
Try to increase reps/weight/difficulty if possible if you did this session last week!
3 sets of:
8-12 pistols/skater squats/quad focused rev. lunges (each side - wtd. in goblet pos. if necessary)
rest 60sec.
In teams of 2:
2 rounds of:
400m run together
5min Echo Bike for calories (split as needed)
400m run together
5min Row for calories (split as needed)
Try to push your pace on the Echo Bike and on the rower! Moderate pace for the 400m run!
3 sets of:
3 strict Press (no TNG) @1-2 RIR
Rest 2-3min
Every 2min for 10min:
pause clean pull (3sec. hold 1'' off floor and just below knee) + below knee Clean + pause Front Squat (3sec. in bottom) + Split Jerk (5sec. hold in finish pos. for Jerk)
Start @80% and work up by feel (no fails)
12min EMOM
1. 5 Squat Cleans @55-70% of 1RM Clean
2. 30 DU´s + 2-5 Ring MU
- go as heavy as possible on cleans to finish all 5 cleans sub 40sec. in every round! -
T2b + Facepulls
5 sets
30s wallsit
30s gobletsquats with 2s ecc.
30s rest
AMRAP8
10m Hand release burpee broadjumps
10 cal row