3 x
3 x 10sec easy row, 10sec hard row
10 banded good mornings
5/5 contra deadbugs
3 shin hops
20 T2B
40 wall balls (9/6)
Run 600m
*7min cap
With a partner
Accumulate 150 double unders, each break or clip swap, partner in deadbug hold
Accumulate 100 banded pull aparts, each break swap
partner in pillar hold
6 rounds
20sec ring support
20sec hollow hold
20sec arch hold
Rest 1min
20mins
10 burpees
3 rope climbs
Run 400m
3 x
30sec arms only air bike
10 scap pull ups
10 scap push ups
10m spiderman crawl
During warm up sets, hit some sets of 3-5 strict pull ups
During working sets, hit some sets of C2B or jumping C2B pull ups
Max push press (3/4, 1/2BW)
Max C2B pull ups
Rest 3-4mins
EMOM until fail
7 thrusters (35/25)
7 pull ups
7 burpees
You will accumulate 15mins of work here. When you fail on 7,7,7, rest for 1 min then hit 6,6,6 until fail, then rest for 1min and hit 5,5,5 until you complete 15 total mins of work
2x
60sec down/up dog
30sec rest
60sec skip/row/bike/run
30sec rest
60sec tempo squat/empty bar OHS
9mins
9 power clean (50/35)
6 bar facing burpees
3 bar muscle ups
Sub 2 x 3 pull up + 3 push up for BMU
2-3x
4 way crawling
5/5 KB windmill
5 x 2sec hollow holds
5 x 2sec arch holds
15mins on pull up progressions and skill
10 down to 1
Deadlifts (60%)
HSPU
This is for quality movement over time. Move with purpose but maintain 100% control of your movement every rep
2-3x
10 leg swings
10 double arm swings
5m banded monster walks each way
21-15-9
Wall Balls (9/6)
T2B
Burpee (touching T2B bar)
Run 800m
2-3x
5 KB sumo deadlifts
5 RKB swings
5/5 KB lunges
5 AKB swings
4 rounds
20/15 cal air bike
10 box jump over (70/60)
15 KB swings (24/16)
20/15 cal row
Rest 2-3mins
All 4 rounds are to be around the same time. Use this as pacing practice, working to keep your HR down but movement consistent
