Base
A. AMRAPx15mins
7-10 Pull Ups or Jumping Pull Ups
10 Walking Lunges
30s Side Plank/side
300m Run
Rest 2mins
B. AMRAPx15mins
300/250m Row or 0.6/0.5 Mile Bike
15 Plate Ground to Overhead
20s Plate Russian Twists
10-15s HS Hold against wall, FLR or 5-10 HSPU
Climb
A. Every 2mins, complete for 7 sets:
Snatch + 2 OHS
@75, 80, 85, 75, 80, 85, 90%
B1. BB Strict Press 3×[email protected]; 30s
B2. SA DB Row 3×[email protected]; 2-3mins
C. For Time
5 Bar Muscle Ups or C2B Pull Ups
10 Front [email protected]/65-115#
5 Bar Facing Burpees
10 Hang Power [email protected]/65-115#
Rest 3mins
X5
*select a weight that you will allow you to go unbroken, but challenge you. Scale the Muscle Ups if needed, each set needs to be unbroken to maintain the turnover.
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