5 rounds not for time
1-2 legless Rope climbs
6-12 (def.) tempo push ups 2020
5-8 pistols (pro Bein - erst eine dann die andere Seite - scale with Box)
Tabata:
DB - Burpee GTOH (2x 22,5/15kg)
- 8x 20sec. on 10sec. off -
3 sets of
10-12 Partner Beinbeuger
15 facepulls
30-40sec. Miniband walk
Find max for:
Triple Snatch (TNG)
For time:
10x 1 @ max complex
10min E2MOM (5 sets)
4-5 tempo Front Squats 42x1 @ 60-65%
12min AMRAP of:
12 P. Snatch (35/25kg)
12 BJ (24/20'')
12 WB (9/6kg)
3x 8-10 double KB FR-rev. lunges (pro Bein/ erst eine dann die andere Seite)
rest 60sec.
then
4x 6-10 GHR rest 60sec.