Every 4min for 24min (6 sets):
18/14cal Row
10 DB-Thrusters @2x22,5/15kg
14 T2B
42 Du´s
Scale as needed to finish sub 2:45 consistently!
24min EMOM
1. 45sec. Farmers walk
2. 30sec. Burpee BJ/step up
3. 45sec. Echo Bike
4. 3-5 low hang DB-Snatch + 3-5 SA DB-Front Squat (each arm)
Scale as needed to finish sub 3:30 consistently.
For time
100-80-60-40-20 Doubleunders
50-40-30-20-10 Echo Bike
25-20-15-10-5 Burpee Boxjumpovers (24/20")
TC 35 min
Work at a moderate pace where you don't need to rest between movements.
Doubleunder Caps @ 60/50/40/30/20s