6 sets of:
4min on 2min off
1. 400m run
then AMRAP of:
20/15cal Row
20 WB
2. 400m run
then AMRAP of:
2x 10m Burpee Broad Jumps
1x 10m DB-walking lunges
In teams of 2 For time (All movemets split as needed)
1600m Row
30m Burpee Broadjump
30 wallballs (20/14)
1200m Row
60m Burpee Broadjumps
60 wallballs
800m Row
90m Burpee Broadjumps
90 wallballs
Practice Bar Muscleups for 12-15 min
- Low bar transition
- high bar jumping
- high bar supported
3 sets
4/6/8/10 archer Ring pullups/Ringrows
Rest 60s
4/6/8/10 archer (knee) pushups
Rest 60s
35/30/25 cal Echo Bike (split)
10 HSPUs (sync)
100 DUs (split)
10 Snatches - 35/50 kg (sync)
25min EMOM
1. 40sec. Echo Bike for cals
2. 5-10 double DB-Snatches + 5-10 T2B
3. 6-12 Burpee over DB´s
4. 20sec. DU´s/SU´s + 20sec. ME air squats
5. rest
30min AMRAP of:
400m Run
24 Goblet Squats @22,5/15kg
24 T2B
24 BJ over @24/20''
24 alt. DB-Snatches @22,5/15kg
24 Burpees
Aim for a consistent pace for the total 30min!