E 3 mins for 24 mins
A)
40 DU
10 TTB
10 double DB C+J
B)
20 Crossovers
5 BMUs/C2B/PU
5 double DB devils Press
-> scale to finish sub 1.30
E 2 mins for 10 mins:
1 Power Clean (3 sec pause below knee)
1 Clean (3 sec pause below knee)
1 Clean (no pause)
E 2 Mins for 10 mins
1 Push Jerks
2 Split Jerk
-> 1sec pause in dip and catch
3 Sets:
5/5 KB Windmills
10/10m Suitcase carry
In Teams of 2:
E 5 mins for 40 mins
PARTNER A: 800m Run
PARTNER B: Max cals on Echo Bike
-> Rest Until end of 5 mins
-> switch every 5 mins
21-15-9
Cleans (40/50kg)
Pull ups
21-15 -9
Front squats
Box jumps
21-15-9
STOH
Push ups
—> all movements split as needed
Emom12 (Upper Body Conditioning)
1. 50 Doubleunders (40s cap)
2. 1-3 wallwalks
Rest 2 min
Emom12 (Isometrics under Fatique)
1. 10-20s L-Sit
2. 15-30s Chin over bar Hold
In Teams of 2
36min running clock:
2 rounds of:
A: 9min of:
6min Run
then "AMRAP" of:
15 air squats
20sec. high plank
15 russ. KBS @24/16kg
B: 9min of:
6min Row
then "AMRAP" of:
5 Down ups
KB-carry
5 Down ups
KB-carry
- KB-carry is: 20m single arm Front rack-20m Suitcase then same on the other side -
Every 4min for 24min (6 sets):
12cal Echo Bike
40m Farmers walk
20 air squats
10 Down ups
- scale as needed to finish in 2:30-3:00 consistently -