-5min to build-
A) Every 1:30 x8 rounds:
5 Bar facing burpees
Hang squat clean + front squat + TNG squat clean
B) 3 Sets/super set:
Option 1- Max handstand walk
Option 2– 1-3m each way side ways hand stand walk on wall
Option 3- 360 Piked handstand walk with box
with
30 sec hollow body rock or hold
-10min cap-
C) For time:
3 Rounds of DT @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg
Then
12 – 9 – 6
Pull ups
Air squats
Into-
2 Rounds of DT
Then
9 – 6 – 3
T2b
Burpees
Into-
1 Round of DT
Then
200m Run
-18min Cap-
*1 Round of DT=
12 Deadlifts
9 Hang power cleans
6 Shoulder to overhead*
