Warm up
Row/ski 500m/400m or bike 1,000m/800m, then
2 rounds:
8 kipping swings
8/arm single arm KBS
8/arm single KB shoulder to overheads
Endurance
4 sets, each set lasting a total of 10 min:
-- From 0:00 to 2:00:
30/24 cal row
-- From 2:00 to 4:00:
12 gymnastics complex (1 toes to bar + 1 pullup)
-- From 4:00 to 6:00:
24 alternating single DB clean and jerks 50/35 lbs
-- From 6:00 to 8:00:
20 burpee box jumps 24/20 in
-- From 8:00 to 10:00:
Rest
UES strength
Warm Up
2 Rounds (10min Cap)
5 Pushup to Down Dog
10 Banded Pass Throughs
20 Banded Pull-aparts
10 Empty Bar Bench
(2nd Round) 10 Barbell Bench with light weight
Bench Press
In 10 Minutes with as many sets needed work up to a
8 Rep Max
Bench Accessory
Accessory
EMOM Alternating for 6 Mins
8/arm Alt. Incline Double DB Bench
10 Single DB Waiter Hold Curls
-2min Rest-
EMOM Alternating for 6 Mins
8/arm Incline Bench DB Row
15 Double DB Bent Over Flys
Conditioning
Part 1
AMRAP in 5 Mins
1000m Row
Max Push-Ups with time left
-2min Rest-
Part 2
For Time:
Perform the same number of Push-Ups you achieved in Part 1.
Then 1000m Row to finish
*8 Min Time Cap