6 sets:
4 min moderate pace on rower
30 sec Rest
30 sec Sprint
Heavy farmers walk + Ring pushups
In teams of 2/3 Kongaline style
Amrap10
6 lanes medball run each with Touch on floor
4 lanes bearcrawl
2 lanes walking lunges (medball)
3 sets of:
3 Power Cleans @~70% of 1RM Clean
rest 1-2min
20min EMOM
1. 45sec. row for cals
2. 30sec. Burpee over rower
- keep it consistent and do not push to your limit! It should feel hard but not your absolute maximum. -
For 15 min practice Handstand holds*
- wallwalk to hold in good hollow position
- kickup to wall and hold in good hollow
- release feet from wall
- kick up against thick band (black/green)
- freestanding with partner
* Every 3 min do 10 banded pull aparts
AMRAP15 (go for an easy pace and very high movements Quality)
10/8 cal Echo Bike or row
10 Single leg Deadlift to high knee with 2s hold
10/8 cal Echo Bike or row
10 KB windmills (10 each side)
10/8 cal Echo Bike or row
10 blackburns
10/8 cal Echo Bike or row
10 palloff presses (10 each side)
10/8 cal Echo Bike or row
10 ATG Splitsquats (10 each side)