3 sets of:
3-6 (wtd.) Cluster Pull ups (with 15-20s rest between reps @2-4RM)
(scale with 2-4 neg. Clusters with 5-10sec ecc, cluster iso holds for 5-10sec. - or feet supp. Iso hold)
Rest 60sec
2-4 Cluster strict HSPU with 3-5sec. ecc. (15-20sec. btw. reps)
(scale with 2-4 neg. Clusters with 5-10sec ecc or 3 cluster sets of: 1 wall walk + 3-5 DB-strict press)
Rest 60sec
3 rounds of:
15 Goblet Squats @32/24kg
15 Burpees
(6min cap)
- scale reps/weight (minimum 8 reps each movement) as needed to be able to move with high intensity! -
5 sets of:
5 Back Squats with 3sec. ecc.
rest by feel
5 rounds of:
12cal row
12 DB-Push Press
12 DB-walking lunges
6min EMOM
1. X cal Echo Bike
2. X/Y cal row
3. X/Y/Z cal Ski
rest 1min between rounds (after 6min)
- You choose the starting number of cal for the EMOM and add 1cal every round / same cal on rower, bike and ski -
Score = your highest successfully completed round
Minimum work requirement = 4 rounds
Emom8
X kipping Ring muscleups
Choose a number that you can sustain over all sets!
Clean and jerk (tng)
2 - 2 -1 - 2 - 2 - 1
Rest 90s - 120s between sets
Start the first wave @ ~ 85% if able to go tng in the doubles with that weight. Otherwise start lower so you are able to. The second wave should start a bit higher than the first.
Pushjerks (no tng)
5 - 4 - 3 reps
Rest 90s