5 Shoulder Press
5 Shoulder Press
5 Shoulder Press
5 Shoulder Press
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
controlled movement
4 sets of:
2min on 1min off
15cal Row
12 DB-FR walking lunges
max Burpees in remaining time
12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges
rest 30-60sec.
6-12 Parallette Push-Up
6-12 Parallette Push-Up
6-12 Parallette Push-Up
rest 30-60sec.
2 sets of:
60sec. Echo Bike
30sec. off
45sec. Echo Bike
30sec. off
30sec. Echo Bike
30sec. off
15sec. Echo Bike
2:30 off
1 Squat Snatch + Overhead Squat + Hang Snatch
1 Squat Snatch + Overhead Squat + Hang Snatch
1 Squat Snatch + Overhead Squat + Hang Snatch
1 Squat Snatch + Overhead Squat + Hang Snatch
1 Squat Snatch + Overhead Squat + Hang Snatch
1 Squat Snatch + Overhead Squat + Hang Snatch
1 Squat Snatch + Overhead Squat + Hang Snatch
1 Squat Snatch + Overhead Squat + Hang Snatch
8-12 Back Rack Walking Lunge Step
8-12 Back Rack Walking Lunge Step
8-12 Back Rack Walking Lunge Step
All sets at RPE 8-9
Strict Deficit Handstand Push-Up
Strict Deficit Handstand Push-Up
Strict Deficit Handstand Push-Up
Max effort with 1-2 RIR. Only work with deficit if you can do 15+ from the floor
Power Clean
Push Press
After each Movement in each round do 6/4 Cal Echo Bike.
Example:
21 Powercleans
6/4 Cal Bike
21 Pushpress
6/4 Cal Bike
...
Practice Ring Muscleups for 15 min
- low Ring support holds
- Low Rings transitions
- high ring swinging with Momentum
- hips to Ring Raises
- supported attempts
Amrap10
4 alt. SA devils presses (30/20)
8 T2B
16 Walking Lunges (bodyweight)
EMOM30
8 sets
3 hang Snatch Pulls
3 Tall Power snatches
10 sets
2 hang snatch pulls
2 hang powersnatch with deep catch
12 sets
1 hang snatch pull
1 hang snatch