Two rounds:
AMRAP in 4 minutes:
Bike 1000m
Max V-ups
Rest 4 minutes (complete 60 second plank during rest)
AMRAP in 4 minutes:
Row 500m
Max Dumbbell Snatch 22.5/15kg
Rest 4 minutes (Complete 45 second Flexed arm hang during rest)
Photo: A great photo of Luka. Thank you @GrantWilliamsPhoto
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A. Turkish Get-up: Work up to a heavy single. B. AMRAP in 10 minutes of: Run 200m Max reps Pull (muscle-up, pull-up, ring row etc.). immediately followed by – AMRAP in 10 minute of: Run 200m Max reps Push (HSPU, dip, push-up etc.) *Choose a pull and a push that is appropriate to the your goals and the goal of the workout (ie. max reps). *There is no rest between these two workouts, simply change over from pull to push at the 10 min. mark.
