(No Measure)
Breathing
2 Rounds
10 Good Mornings
30s Plank
Deadlift (5×3)
Perform one set every 2 min
S1@70%
S2@75%
S3@80%
S4-S5@85%
Metcon (Time)
2k Row
50 Thrusters 45/35
Warm-up
400m run
Cannon Ball Rock
Hollow Rock
Hanging Hollow/Arch (dynamic)
Knee tucks/Toes to Hips/Toes to bar
Ring Pull-ups
Ring Muscle-ups
Workout Rehersal:
Toes to Bar x5
Box Jump overs x 10
MU/Pull-ups x1-2
run 200m
2 rounds to understand rythem.
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
Toes to Bar x10
Box jump overs x20
Muscle-ups/Pull-ups x5
*Partner Run 200m after every round.
*You go, I do. (Alt Exercises)
**Sub knee tucks, ring row, ring pull-ups for TTB and MU.
***Partners run every 200m together.
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*