Then complete 2 sets of:
1 min Row / Echo Bike
8/side Banded Side Clams (down in 2 secs)
6/side Front Rack KB RNT Reverse Lunges (down in 2 secs)
30 sec Banded Squat Hold
400/300m Row
Max Calorie Echo Assault Bike in remaining time
Rest 2 mins between rounds
You should have around 90 secs of work on the Echo Assault Bike / Burpees.
Go hard right from the start!
Every 2 mins for 12 mins:
3 Behind the Neck Split Jerk at 75-80% of 1RM
(1 sec pause in each dip, 2 sec pause in each catch)
Complete the following for quality:
10-8-6-4-2 Push Jerks at 60% of 1RM
(These are unbroken sets, so perform 10 unbroken then take the rest you need to get the next 8 unbroken and so on)
AMRAP x 10 mins:
1-3 Strict Ring MUs or 4 Strict Ring Pull Ups + 8 Strict Ring/Bar Dips
3 Wall Walks
10 Sandbag Squats (150/100)
Complete 3 sets of:
100m Farmer’s Carry
Rest 90 secs
2/side KB/DB Turkish Get Ups