3 min on // 1 min off (6 sets)
1.
10 fence sprints
AMRAP Cindy
2.
400m run
rest of remaining time: SA DB Devils Press @22,5/15kg
5 Deadlift
5 Deadlift
5 Deadlift
5 Deadlift
5 Deadlift
4 rounds of:
15 KB-High Pulls
12 Push ups
12 alt. DB-rev. lunges
9cal Echo Bike
- 12min cap -
Row
Echo Bike
Run
SkiErg
scale cals/meters to finish sub 2:00
3 Hang Power Clean
3 Hang Power Clean
3 Hang Power Clean
3 Hang Power Clean
3 Hang Power Clean
5 Hang Clean Pull
5 Hang Clean Pull
5 Hang Clean Pull
5 Hang Clean Pull
8-10 Romanian Deadlift
8-10 Romanian Deadlift
8-10 Romanian Deadlift
400m Single arm KB FR Carry
Strict HSPU Variations + Cyclist squats
Amrap5
4 pushups
6 T2B
8 boxstepovers
Rest 2 min
Amrap5
4 pushups
6 T2B
8 boxstepovers
1-2 Snatch
1-2 Snatch
1-2 Snatch
1-2 Clean and Jerk
1-2 Clean and Jerk
1-2 Clean and Jerk
Every 3min for 15min (5 sets):
8 C+J @60/40kg
8 T2B
4 Bar MU
8 Burpee BJ over (24/20'')
Scale as needed to finish in 1:30-2:00 consistently (goal is not more than 10sec. drop off from your fastest time over the 5 sets).
3-5 Back Squat
3-5 Back Squat
3-5 Back Squat
Work at ~RPE8-9 for all sets.
In your rest btw sets do 15-20 single leg banded legcurls per side
6-10 Single Arm Dumbbell Push Press
6-10 Single Arm Dumbbell Push Press
6-10 Single Arm Dumbbell Push Press
Reps are each side // Show Control on top of each rep
3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up
8-14 Alternating Leg V-Up + Pike Leg Lifts
8-14 Alternating Leg V-Up + Pike Leg Lifts
8-14 Alternating Leg V-Up + Pike Leg Lifts
Complex should be Unbroken. Reps are for each movement. Scale reps as needed