6 sets of:
3min on 2min off
1. AMRAP of:
12/9cal Echo Bike
12 DB-Thrusters @2x22,5/15kg
12 Pull ups - scale reps (minimum 6), and/or to ring rows/jumping pull ups
2. AMRAP of:
6 Burpee BJ over (24/20'')
12 alt. DB-Snatches @22,5/15kg
- aim for consistent reps over all sets, pace first two sets accordingly. -
Teams of 2 YGIG
1. AMRAP 10
16/14 cal Row
2 min Rest
2. AMRAP 12
200 m run
2min Rest
3. AMRAP 10
10/8 cal Bike
-switch every time when your partner finishes his calories
-try to always have a consistent time/pace for your cal/run
3 sets of:
3 Push Press (no TNG) @1-2 RIR
Rest 2-3min
Every 2min for 10min:
Pause Clean (3sec. hold 1'' off floor) + Split Jerk + Clean + Split Jerk
Start @75% and work up by feel (no fails)
4 rounds of:
7 Front Squats @90/60kg
13 strict HSPU
48 DU´s
13 T2B
- 10min cap -
Medball Throw Variations
For 10 min
4-6 feet supported pullups
Alt. With
10m Schubkarre
In teams of 2/3
Amrap7
8 synchro situps with clap
6 synchro (gobletsquats) on medball
4 synchro burpees