A:
3-3-3-3-3-3 Push Jerk
6 sets of 5 Hip To Rings Practise
Start a new round of both exercises every 2:30min. Use first 3 sets as ramp-up.
Last 3 sets should be heavy.
B:
AMRAP in 16min of:
10/10 KB Clean 24/16kg w/1KB
then
2 Rounds
3 Wall Walks
6 T2B
9 Box Step Overs w/1 KB
Rx+ 32/24kg KB 4 Wall Walks, 8 T2B, 12 Box
ENDURANCE
2 rounds of AMRAP in 20min:
As many Cals on a device of your choice.
on the first round: EMOM do 5 Squats
on the second round: EMOM do 3 Burpees
Rest 5min between AMRAPs (do some stretching)
If you use a rower: try to not use the feet straps to switch faster.
Target: STEADY PACE & IF POSSIBLE NOSE BREATHING ONLY