FT (Everything Synchronised)
5 Rounds
10/8 Cal Echo
10 Box Step ups to 20''
Rest 2
5 Rounds
10 DB Front Squats
10 Box Step Ups to 24''
Rest 2
5 Rounds
10 DB Hang Squat Cleans
10 Box Jumps to 24'' and 20''
In Teams of 2:
3 RFT:
200m KB Suitcase carry (sync)
20 Pull Ups (split)
20 KB Clean + Jerks (sync)
200m Run (sync)
20 HSPUs (split)
20 American KB swings (sync)
-> weight 2x 16/24
Amrap‘9:
YGIG Sled Push for 3 min
YGIG farmers carry for 3 min
YGIG Sled Pull for 3 min
-Rest 2 min-
Amrap‘9:
200 m run
10 WB
->add 1 WB every round
-Rest 2 min-
Amrap‘9:
10/8 cal Ski
10 m burpee broadjumps
YGIG per round
3 sets of:
5 straddle Zercher Jefferson Curls (3sec. hold at bottom)
5 straddle leg extensions on bench (3sec. hold)
40-60sec. feet ass. German Hang on long Rings (add. rotation of arms)
5 long lunge leg ext. (3sec. hold - 10sec. for last rep)
40-60sec. kneeling pvc shoulder ext. isometric
21-15-9 of:
DB-Thruster @2x22,5/15kg
BJ over @24/20'' (step down)