3 kierrosta

100 m juoksua
3+3 Hämähäkkimies askelkyykky
30s. Kuollut koppakuoriainen
5 mittarimatoa paikalla
10 kyykkyä

"Return of the Dumbbell Super Burpee"

Work in Two's. You go, I go format. One Partner completes Super Burpee Reps, other is holding isometrics or fleeing on machines. Need Two DB's: 15-30lbs

DB Super Burpee = (Thruster + Scissor Lunge L/R + Sprawl to Push-up + Renegade Row Dumbbells L/R)

1. DB Super Burpee: 5-6-7-8-9-10 reps (then climb back down) Other Partner has choice of (below) while they wait;
2. Plank, Low Push-up hold, Wallsit, Chin-up Hold, SKI / CURVE / ROW

AMRAP

Today we will do one brutal set of back squats:

Use your body weight or 50% of your 1RM and do as many reps as possible. Choose your weights so that you can do at least 20 reps.

Don't start too fast. The set will be long, and it start to feel uncomfortable at some point but keep your core tight and try to maintain the rhythm. Ask for a friend to back you up!

Four rounds for time of:
6 Hang Snatches (115/75 lbs)
12 Chest-to-Bar Pull-Ups

Rest 2 minutes, and then…

Three rounds for time of:
12 Shoulder to Overhead (115/75 lbs)
12 Bar-Facing Burpees

Rest 2 minutes, and then…

Two rounds for time of:
30 Wall Balls 20/14
30 Push-Ups

Barbell row, 3 x 6 reps, rest 70 sec between sets.

Tempo: 3 sec down, 1 sec pause, eXplode up, 1 sec pause.

AMRAP 16 min: "Open 16.2. modified"

25 toes-to-bars
50 double-unders
9 squat cleans, 60/45kg

---

Scaling:
Toes-To-Bar -> knees-to-elbows -> leg raise -> lying down toes-to-KB -> situps
Squat clean -> power clean -> heavy KB swing -> back extension

5 singles from pockets

Since we've had a solid day of Sprintervals

0.05 60%

Dynamic sprint prep in between

0.06 70%

Dynamic sprint prep in between

0.07 80%

Dynamic sprint prep in between

0.08 100%
0.06, 0.06, 0.06...
1:5 work rest ratio

Feel the need to do extra?
Angled ab wheel x5/ on repeat during rest periods

Note your 0.08 time

20 minutes

12 Min EMOM Alternate
1. 10-20 Second Chin above bar hold
2. 5-10 Deficit Push Up ( KBs for deficit)

Rope relay.

first two people start at ropes everyone follows behind. Cycle through at your own pace. Rest only if natural back up occurs.

OH Rope slams
30s knee tuck bar hang (if you can't hold full time, total 30s in multiple attempts)
10 ab wheel
10 rotation side planks (side plank to front plank to side plank =1. Focus is on keeping body moving as one solid unit, control not speed)

Round 1 - 3 full OH Slams
Round 2 - 5
Round 3 - 7...

15 minute AMRAP
20 minutes