6 Minutes of:
10 Barbell Thrusters
1 Wall Walk
Stretch hips, groin, hams and ankles on the ground. Then stretch chest out.
5 Minutes to build to percentage and then:
4×3 @ 82.5% (Perform one set every 1:45)
Be Strong - Move Aggressive Up - Drop Percentage If Reps Don’t Look Perfect
AMRAP 4:00 x 3
15 Bench Press 60/42.5 (or 60% of 1RM)
10 Ring Dips (if these will not be completed in 2 sets scale to pushups)
Max Distance on Bike/Row/Ski in remaining time
4 minutes is plenty of time. Don’t be frantic on the bench press reps. Also, if the weight is going to be too much for 45 reps, lower it.
Extra’s: Choose 1 based off perceived weakness
4×2 @ 60-70% of 1RM
With pause at knee
Drop and reset
5×1 @ 80-90% of 1RM
During the “Warm Up” portion, focus on your set up position then pull and pause in front of the knee for a two count before finishing the lift.
Sprint 100m x 5
Sell out each sprint. Take enough time to recover that you feel ready to give it 100% again. When your legs won’t go anymore, end the piece.
2:00 x 3
Rest as needed
Hold 45/30kg Deadball
The easiest way to set this up is to stand in a squat rack with the “J-cups” set low enough that you can stretch a band across them between your legs. Wear a belt and attach them to the band(s). Hug a med ball and march with “high knees” close to a 90 degree angle with the leg.