3 rounds
15m plate OH carry each side
15m fronthold plate carry
15m 90° plate carry
15m pinch grip plate carry each side
6-8 heels elevated gobletsquats + Ring holds/dips
Amrap10
10 situps
45m pinchgrip carry
20 shouldertaps
45m overhead carry
30 flutterkicks
45m platerun
Row
Echo Bike
SkiErg
Row
Echo Bike
SkiErg
Row
Echo Bike
SkiErg
Row
Echo Bike
SkiErg
Row
Echo Bike
SkiErg
In Teams of 3 (Split as needed)
You can scale calories
Practice Bar Muscle-ups for 10-15min
5-10 Hollow banded pull overs
3-6 jump into Hollow on pull up bar (glide kip)
2-4 Hip to bar pulls (start from glide kip)
2-4 Top position (from chest - use box) into arch
Single Bar MU
You can just use step 1-4 and rotate through for the 10-15 if you don´t have MU yet.
You could also add the 5th step and do the Single Bar MU, if it is not perfect and smooth, start again from the beginning (add adequate rest of course), if the MU is really good, you could still use the drills to create some volume in key movements for the MU or add another single rep or even a double.
8-15 Single Arm Dumbbell Bench Press
8-15 Single Arm Dumbbell Bench Press
8-15 Single Arm Dumbbell Bench Press
8-15 Strict Pull-Up
8-15 Strict Pull-Up
8-15 Strict Pull-Up
scale with banded to reach at least 8 reps for all sets and maintain a good Hollow position.
8-12 Dumbbell Single Leg Romanian Deadlift
8-12 Dumbbell Single Leg Romanian Deadlift
8-12 Dumbbell Single Leg Romanian Deadlift
Use 2 DB´s and rest 45sec. btw legs.
5 sets of:
30m (2x15m) single arm DB/KB OH-carry (each side)
rest 60sec. or congaline with 2 partners
Go as heavy as possible but be able to walk all 5 sets unbroken and in a good position with locked out arm. Only set the weight down after 30m to switch arms, there should be no rest!
3 sets of:
5 underhand forward Med Ball Throws (work with a partner as YGIG per throw - 5 reps each) @~14/8 lbs
rest ~45sec. btw sets
100 Double-Under
50 Dumbbell Deadlift
40 Pull-Up
30 Dumbbell Thruster
20 Burpee Box Jump
10 Dumbbell Ground to Overhead
5 Wall Walk