6 Sets:
3 Sa. DB-pushjerk (one arm each set)
Into
30 m trapbar carry
90 sec. Rest
In Teams of 2:
3 rounds
A:
15 m sledpush
15 m sledpull
B:
10 Sandbag over wall
8 Sets
2 min on // 2 min off
1.AMRAP
12 DB Deadlifts
8 DB hang Power Clean
6 DB STOH
2.
1 min for cals row
30 sec down ups
30 sec Air Squats
(Count all of you’re reps/cals and try to hold them over all sets)
E4MOM‘32
1. 850/700 m row
2. 850/700 m Ski
3. 1700/1500 m C2Bike
4. 40/32 cal echo bike
->Scale so you have at least 1 min rest
A) Skill:
On low rings:
Support holds
Muscle up transition
Dip out
On high rings:
Small kipping swings on rings
Big kipping swings with snap pull
Jumping transition and dip out
Muscle up
B) Strength:
EMOM‘12
1)one arm ring plank (both sides 10-20 sec)
2)8-12 ring rows to sternum
3)straight arm hollow hold with 2xdB
4)8-12 ring push ups
For time
5000m run (2 rounds around the Block)
5000/4500m row
Go with moderate intensity!
AMRAP30 in Teams of 2
Partner A :
3 min Echo Bike with consistent pace
Partner B :
AMRAP3
2 lanes burpee Broadjump (2x10m)
4 lanes shuttle run (4x10m)
2 lanes walking lunges
4 lanes shuttle run
Switch every 3 min