5x 5 Deadlifts (TNG - 4 sec. auf dem Weg nach unten) climbing start @ ~ 65%
20min AMRAP of:
In Teams of 2
50 cal row
50 WB (9/6kg)
50 alt. DB-Snatches (30/20kg)
50 BJ over (24/20'')
Find max set for 3-5 reps
5x 72,5%
3x 82,5%
3x1x 92,5%
10-15x 67,5%
10-8-6-4-2
Squat Snatch (60/40kg)
- 10 C2B after each set -
- 12min cap -
4 sets
8-10 bent over row
rest 60sec.
8-15 Ring push ups
rest 60sec.
then 5 sets of band pull apart var.