Warm up: (5 minutes)
20 Goblet Squats
20 or 10 Burpees to Target
Stretch: Calves/Achilles, lats and shoulders on the floor, thoracic on the floor.
4 Muscle Up’s or 4 chest to bars or 4 pull-ups or 4 strict pull-ups
6 or 10 GHD Sit Ups
Move steady through this, it’s all about improving your pulling gymnastics. Each GHD set should be controlled, if you have never done 100+ in a session please do the 6 instead of 10.
AMRAP 4:00 x 3
25 Deadball Squats (on shoulder) 45/30kg
20 Box Jumps 24/20″
Max Push Ups in remaining time
Don’t put that Sandbag down. Having the ability of resting it on your shoulder means you should be able to hold on for every rep all 3 rounds. Move quick through the Box Jumps (not overs), and fly through Push Ups until time expires.
Extras: Please choose 1 based on perceived weakness.
2 Squat Clean and Jerk 100/65kg
4 Bar Muscle Ups
40′ Handstand Walk
Try to move steady through all 10 rounds. Do not come out like you’ve been shot out of a cannon then stand around later on. See if you can walk through every round like the terminator, straight face, heart rate in control.
Row 1250/1000m x 4
Hold 2k PR Pace
Your goal should be to finish each row within a couple seconds of each other. You are developing the ability to pace based on feel.
Choose a weight on the RDLs that you can hit for all 5 sets. If you want to go up a bit on your last set, go for it.
Go heavy, but also focus on quality range of motion. Use a neutral grip on every set. Standing or seated is ok.
30m Farmer’s Carry
Rest as needed
Try to use farmers handles so that you can move the most weight possible. The first couple rounds should be unbroken. If the 100′ takes a couple attempts later on, that’s fine. Please pack these away neatly and don’t drop them.