Work up to heavy

4 rnds for time:
8 box jump
4 man maker
2 wall walk

T.C.: 12'

AMRAP 12
1, 2, 3… box jumps 75/60
1, 2, 3… pull ups
10, 20, 30… double unders

8 sets of:

• 500m Row
  *Increase pace every 100m

1st 100m @2k pace +10sec
2nd 100m @2k pace +5sec
3rd 100m @2k pace +0sec
4th 100m @2k pace -5sec
5th 100m @2k pace -10sec

-Rest 2min between sets-

EMOM 10

30 Double-unders AFAP (As Fast As Possible)

– Rest as needed between EMOMs –

Intent. Develop your DU cycle speed. IF you are not yet very comfortable with DUs, work in sets of 10-30 reps/minute and focus on consistency rather than speed.

5 Rounds
1) Ski Erg (15 Seconds)
-Max Effort - As Many Calories As Possible

2) Ski Erg (45 Seconds)
-Active Recovery - Slow, Continuous Movement (No Stopping)

*No rest between reps or rounds
*Total Time: 5 minutes

Work up to heavy 5x5

Gymnastics

A) EMOM X8:

• 1 Set of rMU

B) Ring Strength:

3-4 Rounds Of:

• 20-30s Ring Dip Hold *rest 30s
• 20-30s Ring Support Hold *Rest 30s
• 20-30s Chin Over Ring Hold *Rest 30s

C2B Test

A) Max Reps C2B

*Rest 2min

B) E90SEC X5

• 1 Set of C2B (40-50% of Max Reps)

Accessories

A) 4 Rounds For Quality:

• 10/10 DB Z-Press
• 10-15 Feet Raised Ring Row

B) 4 Rounds For Quality:

• 20/20m KB Mixed FR Carry (OH+FR)
• 20/20m KB Farmers Carry
• 10/10 KB Side Bend

A)
3 rounds
8/8 halfkneeling windmill
8/8 halo
8 pull over
@light

B)
3 rounds
8-10 double KB overhead press
10 double KB gorilla row
*after each round: 30” (weighted) flutter kikcks in hollow body position

C)
AMRAP 2’ – 1 rest
20 Russian swing
10 goblet squat
 
max rep single arm snatch
until you reach 50 reps

EMOM30

1: 14 alt. db snatch 26/20kg
2: 12 burpee over db
3: 10 push press 2x26/20kg
4-5: 32 cal row
6: rest