Find max weight for 8 alternating back rack reverse lunges in 12min.
Find max weight (or assisted variation) for 2 dead stop chin ups in 10min.
Variations:
band assisted (orange, red, blue, green) +2,5/5/7,5/10kg
max chin over bar hold
max ring rows
10min AMRAP of:
2 Bar MU (scale with strict (band assisted) pull ups, jumping bar mu, knee to bar, band assisted bar mu)
4 strict HSPU (scale with abmat, plates, box HSPU or push ups)
8 russ. KB swings (32/24kg)
Every 5 min for 6 sets (30min)
1. 45s row
2. 45s EchoBike
3. 45s. Ski
4. 200 m run (sub 1 min)
1min Rest
- add 1-2 cals each round on every Erg
36min EMOM
1. 15/12cal Echo Bike - scale cals
2. 10 TNG P. Snatch @52,5/35kg - scale reps first (min. 6 then load)
3. 30 DU´s + 12 T2B - 20sec. cap for DU´s/scale reps for T2B
4. 10 TNG P. Clean and Jerks @52,5/35kg - scale reps first (min. 6 then load)
5. 15 Bar facing Burpees - scale reps
6. rest
- scale weight/reps/cals as needed to be able to finish! First round should feel like effort but doable! -
Handstand walk
Team yoke push + Pull
Amrap 6
3 db squats
6 db hang pc
9 jump over dbs