In Teams of 2
30min AMRAP of:
50/40 cal Bike
4 rounds of (YGIG pro Runde - 4 rounds each)
15 WB (9/6kg)
15 T2B
50/40 cal Bike
4 rounds of (YGIG pro Ü?bung - 4 rounds each)
8 Burpee BJ (24/20'')
16 alt. DB Snatches (22,5/15kg)
then
Max cal Bike in remaining time
Every 3min for 15min (5 sets):
10 DL @ 62,5% + 15m HS-walk
20min AMRAP of:
30/20 cal row
15 T2B
10 C+J (60/40kg)
3-4 sets of:
15-20 tempo Hip Ext. (3011)
6-10 strict leg raises
8-15 Hollow rocks
20m single arm Farmers walk (pro Seite)