5 rounds not for time (ca 12min)
3-5 Def. HSPU
1-3 Rope climbs
rest as needed
10min AMRAP of:
50 DU`s
15 target Burpees (6'')
10 single arm DB- hang clean and jerk (22,5/15kg)
3 sets of:
20 Hollow rocks
30 Gymn. breast stroke
10 palloff press pro Seite
Find max weight for 1-3 reps close grip Bench Press
5x 72,5%
3x 82,5%
5x1x 92,5%
10-15x 67,5%
5 rounds of:
12 Double KB - DL (2x 24/16kg)
9 Double KB - Hang squat cleans
6 Double KB - STOH
60 DU´s
- 15min cap -
4 sets
8-10 bent over row
rest 60sec.
8-15 Ring push ups
rest 60sec.