100% tai yli Clean pull.

AMRAP 8

50-40-30-20-10
Back Squat
Jumping Jacks

10 Sets of toes-to-bars for total reps

Rest 0:30 between each set
* With relatively short rest for this many sets, you’ll need to strike a balance getting as many total reps as you can ( = don’t do too small a sets) and going to failure (doing too many reps in a set).

10 Rounds for total reps

Set of Ring muscle-ups
500m BikeErg

Go for one big set each round. You can use the bike in two (2) ways: 1) Use it to recover (easier pace) to prepare for your next (big) set, 2

AMRAP 15:
30 Abmat Sit-ups
20/16cal AB
10 Hang Power Cleans 60/42kg

GHD sit-ups

3-4 x reps in 0:45, go every 2:00

• You can choose how fast you move based on your capacity on the GHD. Steady sets to build some volume are good or you can chase a faster cycle time (Games level athletes will do about 25-30 reps in a 45-sec window).

Echo intervals:

8x 20s fast / 40s cooldown pace
4x moderate/ fast VK 1-2
4x fast / all out VK 2- MK

rest 5min between machines

Row intervals:

8x 20s fast / 40s cooldown pace
4x moderate/ fast VK 1-2
4x fast / all out VK 2- MK

I Go- You Go

4 Total Rounds of

12 Wall Balls
18/15 Cal Row
⬇️
12 DB Snatches
18/15 Cal Ski
🔽
12 KB Swings
18/15 Cal Echo Bike

-90s hang from the rope
-20 pike presses
-60s. seated L-sit
-20 pull-ups
-60m db OH walking lunges 15/10kg

IGYG

Back squat, Rest 3:00-4:00 between work sets

Build to heavy 4 (H4) @ RPE 8 (84-88%)
+
2 x 4 @ 85-90%H4