For time
4 rounds
40 Doubleunders
20 alt. DB-snatches
15 wallballs
10 shuttleruns
Timecap 25 min
3 sets of:
4 Front Squats with 3sec. iso hold in bottom pos. @1-2RIR
rest 2-3min
3 sets of:
10-16 alt. KB-presses
rest 60sec.
8-12 incline chest supp. DB-rows
rest 60sec.
- aim for more reps than last week or increase weight if you already did the highest number of reps in that range last week. -
3 sets of:
20-30sec. iso glute bridge hold into 8-12 glute bridges (use DB on hip for additional load - use your glutes!)
rest 90sec.
E6MOM for 36Min (6 sets)
1. Row 600/500m (sub 2:30 min)
2. Run 200m (sub 1:00 min)
3. Row 200/150m (sub 1:00 min)
finish every set constantly sub 4:30 min
3 sets of:
4 Push Press (no TNG) @1-2 RIR
Rest 2-3min
Every 2min for 10min:
Pause Clean (3sec. hold 1'' off floor) + Clean + 2 Split Jerks
Start @75% and work up by feel (no fails)
For time:
20cal Echo Bike
10 Snatches @75/50kg
20 def. HSPU (6/4'')
10 Bar MU
- 7min cap -
Ropeclimb skill training
Bearhug squat ladder
5 reps each at 8/10/14/16/20/25/30/35/50 pounds
in teams of 2/3 do
AMRAP7
Skierg for Meters while the others go for amrap 5m bearhug carry
Switch every 100m on skierg