A. General5 min Shuttle run @ 25’
EMOM:3 burpees3 V-ups
B. MobilityPNF hamstring stretch5x/leg5 seconds contraction, pushing against the band with your foot5 seconds stretch, pulling your foot back
C. TTB prep
3 sets3 Pause V-ups*5 TTB
*Pause in the hollow position on the way down for 2 seconds, then TnG on the hands and feet on the floor into the next rep simultaneously.
5 rounds for time
15 Deadlift @135/95
12 CTB
8 Burpees to target
KG: 60/45 Kg
TC: 15 min
Score: Time
Scaling Options
Beginner
15 Deadlift @75/55
12 Jumping Pull Up
6 Burpees
Intermediate
15 Deadlift @115/75
12 Pull Up
8 Burpees to tagret
Perform
25' DB Front Rack Lunges @2x50/35 lbs
8 Burpees to a target
5 sets
5 TTB
Rest 30 seconds
6 Slam balls 50/30
10 Hard pulls on the Rower @damper 10
Rest 60 seconds
KG: 22.5/14 KG
TC: 16 min
Score: Max Wattage
Scaling Options (all rest the same)
- 5 Hanging Knee Raise
- 6 Slam balls @ light
- 10 Hard pulls on the Rower
- 5 Toes to eye level
- 6 Slam balls @ 30/20 lbs
- 10 Hard pulls on the Rower @damper 10
6 sets
3 BMU
6 Slam balls @ 50/30 lbs
3 rounds
30 sec Hollow body rocks
30 sec Hip extension hold on GHD