Every 4min for 24min (6 sets):
80m Single arm Farmers walk
12 Goblet Squat
8 Burpee
12 KB-SDLHP
Handstandwalk Progressions
- Wallwalk
- Kickup to Handstand
- Leaning in Pike Position/wallfacing/regular
- taps in pike Position/wallfacing/regular
- walltaps
- Wall with Partner
After each set we do 5 Mat Longjumps
Amrap10
2 lanes walking lunges
10 wall/shoulder taps
2 lanes duck walk
10 plank to Support
AMRAP9
30 alt. walltaps
30 Plate squats (20kg/10kg)
100m plate run
Rest 1 min
AMRAP9
20 alt. Reverse Lunges
20 Plate pushpress
100m plate run
Rest 1 min
AMRAP9
10 T2B
10 Plate thruster
100m plate run
1 3-Position Clean
1 3-Position Clean
1 3-Position Clean
1 3-Position Clean
1 3-Position Clean
1 3-Position Clean
1 3-Position Clean
1 3-Position Clean
Cleans are from Floor / Hang / High hang.
1 x 3-position clean consists of 3 reps.
EMOM12
1. 10-20s Chin over Bar hold + 10-20s Passive hang
2. 10-20s pushup Bottom hold + 10-20s top hold (prot.)
3. 40s double KB FR/FA carry in 10m lanes
(switch sides after each lane)