Pushups 12-10-8-6-4-2
4 lanes SA Farmerswalk (2 each side)
Amrap2:30
Medball Airsquats
Rest 1 min
Amrap2:30
Medball bearhug carry
Rest 1 min
Amrap2:30
Mb airsquats
Rest 1 min
Amrap2:30
Medball bearhug carry
4 Shuttle Run
Row
SkiErg
Buy in: 1 ball for 2 people
For the AMRAP: 1 person completes 1 full round
3 sets of:
6-8 lateral Box step downs
rest 30-60sec. btw legs
20min AMRAP of:
20cal Row
10 DB-DL
10 DB-H.P. Cleans
10 Push ups
Every 90s for 16 sets
2 sets
4 tallcleans
4 tempo FS (3333)
3 sets
3 high hang vertikal cleans
3 tempo FS (2222)
4 sets
2 high hang cleans
2 tempo FS (1111)
7 sets
1 hang clean
1 FS
8-10 sets of:
2min on 1min off
1. AMRAP of:
18/14cal Row
10 strict HSPU
10 Hang Squat Cleans @52,5/35kg
2. AMRAP of:
15 BJ over @24/20''
15 T2B
10 P. Snatches @52,5/35kg
10min work on:
1. Rope Climbs
2. HS-walk
4 sets
6-8 ATG Splitsquats / side (DB in FA)
Rest 45s
12-16 supine KB pullovers on Bench (controlled ecc.)
Into
12-16 alt. Hand Lift offs with 3s hold in Endrange
Rest 45s
Focus on full Range of Motion while keeping strong positions!
5 rounds for time
12 Burpee Boxjumps (24/20")
8 C2B Pullups
4 Wallwalks
TC 12