Find heavy set of 3
21-15-9 of:
DB-Thruster (2x22,5/15kg)
Pull ups
Box Jumps (24/20'')
- 9min cap -
3 sets of:
8-10 DB rom. DL (slow on ecc.)
10-15x Hochstechen
1:30 Gymn. swim
no rest
Find max set of 1-3 for Floor Press with 1sec. pause in bottom pos.
5x 75%
3x 85%
1x 92,5%
3x1x 95%+
10-15x 70%
9min AMRAP of:
10 OHS (60/40kg)
15 T2B
3-4 sets of:
5 heavy Pendlay rows
5-8 tempo ring dips 22x2
6-12 strict chin ups
rest 2min