500 m row or 400m run
150 m row
10 single leg DL's with heavy KB
10 goblet squats
On the 2 min 5 sets of 3, Squat Cleans, work up to your body weight.
Death by Deadlift, Body weight starting with 3 reps on 1st min.
- EMOM For as Long as Possible
- 3Rep in the first minute
- 4Rep in the second minute
- 5Rep in the third minute
- etc. until you cannot complete the reps during the minute.
40 KB walking lunge steps w/ KB 20kg(12kg)
40 KB swings, 20kg(12kg)
40 KB front rack walking lunge w/ KB 20/12kg
40 KB swings, 20/12kg
On the 2 minutes for 10 rounds
Cleans, 1 clean shrug+ 1 hang power+1 power from ground+ 1 jerk
start at 70% and add weight as you can
5 sets of:
max strict dips
max strict Pullups