Warm up(10)
100m run
10 mclimbers
10 plank taps
10 heels to rear
10 squats
10 ring rows
10 active samson
10 knuckle draggers
10 single leg deadlift
:30 pigeon per
100m run

Workout(20)
6rds
10 db strict press 35/20-challenge-50/35
200m run
10 sit ups-challenge-ghdsu
then
30 hand release burpees

Opt(12)
4x1 bk squat 1-1-1-1
3x2 front squat
5x5 bk ext
1600m run

Finisher
50 knee tap crunches
1:00 min quad stretch

2020 Challange

For Time:
100 Thruster @30/20kg
100 Burpee

-20" work, 20" rest
-you can partition the reps
however you like

TC: 16'

3 rounds:
10 Medball Clean
1+1 Single Arm DB Press+Push Press+ Push Jerk +Split Jerk + Windmill
10 Hollow Rock

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5-10 Down Dog to Cobra video + Banded Standing Hip Flow video

10 rounds for time:
5 Strict presses
7 Bent over rows
9 Deadlifts

43/29kg

Ring Muscle-Up drills and skills.

Spend time working on the push, pull and transition elements of the strict ring MU.

"Iron Lotus" (Team Version)
Teams of 3
For Time (30 Minute Cap):
200 m kbs overhead walking lunges (16/12 kg), one work, other rest
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
200 m kbs overhead walking lunges (16/12 kg), one work, other rest.

Kilos:
Barbell: 43/29

3 rounds:
20/15cal Row
3+3 DB Hang Clean&Jerk
3+3 DB Goblet Lateral Lunge video
10 Mountain Climber
5 V-Up

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Snatch Drills video

• From 5cm block (use a plate)
• 10cm lift off, then 1-2sec pause, then explosive pull.
• ~60% 1RM)
• 2-3min Rest

AMRAP 8
6+6 KB Windmills
12 Candlestick Rolls
100 Double Unders

AMRAP 8
KB Turkish Get-Up
With 3RM Weight