6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-12 Ring Push-Up
6-12 Ring Push-Up
6-12 Ring Push-Up
6-12 Ring Push-Up
In teams of 3 do amrap9
5 T2B each (ygig)
10 Ringrows each (ygig)
15 barbell shoulder to shoulder thruster (2 work)
Buy in: 1000/850 m row
(Rest 2 min)
6x 500/450 m row
(rest 2 min after each set)
Buy out: 1000/850 m row
4 sets of:
15/12cal Echo Bike
10-20sec. L-sit
10-25sec. Chin over Ring hold
200m Run
10-25sec. Top of Ring Dip supp. hold
10-25sec. Bottom of Ring Dip supp. hold
rest 1min
Go with 80% effort on the ergs.
Choose an individual time for the gymnastic holds that you can hold unbroken for all rounds!
8min EMOM
5 TNG P. Snatches @~50% of 1RM
8-12 Dual Dumbbell Front Squat
8-12 Dual Dumbbell Front Squat
8-12 Dual Dumbbell Front Squat
rest 30-60sec.
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
rest 30-60sec.
4 sets of:
90sec. on 60sec. off
4x10m Farmers walk
max cal Echo Bike in remaining time
3 sets of:
8-12 KB-Hip flex. lifts (each side)
8 (Front foot elev.) ATG split Squats (each side)
3 sets of:
30-45sec. passive Hang (feet ass.)
10-15 prone Y-lift offs (wtd.)
6 rounds of:
8 Single Arm DB-Hang Squat Cleans @30/20kg (4 each arm)
8 C2B
- EMOM starting @0:00 5 Burpees -