10
12
2022
burpee pull-ups
5 Rounds 4 burpee pull-ups 12 hang power cleans (40/25 kg) 4 burpee pull-ups 12 back squats
09
12
2022
Row Thruters DUs
Every 5 min x 6 rounds 250m Row 20 DB thrusters (17.5/10kg) 30 Double-unders
07
12
2022
Bike and KBs
Buy in: 60/42 cal air bike Then, 4 rounds: 200m KB carry (24/16 kg) 12 KB shoulder to overhead (6 each side) Buy out: 60/42 cal air bike
06
12
2022
Squat snatch complex
5 sets 1 power snatch 1 hang squat snatch 1 squat snatch Find your heaviest 1 rep Squat snatch
05
12
2022
Box jump-overs HSPU sit-ups
AMRAP 20 min 4-6-8-10 and so on… Box jump-overs (60/50cm) Handstand push-ups KB sit-ups (24/16kg)