DB HSPU
3*5-10
then
Tempo Ring Push ups (2020)
3*5-10
then
3*1min ME Scaled Rope Climbs
then
3*15 Bent over Reverse Flys
12min AMRAP:
In Teams of 2:
8-10 GHD Sit ups/ T2B
20 DU`s
4x 8 @ 70-75%
rest 2min
21-15-9 of:
DL (85/55kg)
84-60-36
DU'S
- 6min cap -
3 sets of:
20 walking lunges (2x KB in Front rack)
10-20 sec. L-sit
10x KB-Seitbeugen (pro Seite)
1. 5x3 splitpress
2. 5x3 jump to split with barbell in neck
3. 5x3 jerk dip squats
Work up weight in each part
Find 1Rm
2 sets
20 reps each leg (1010)
Rest 60s after first leg
25min Amrap:
In Teams of 2, as YGIG per round
Bike 5/3-6/4-7/5-8/6-…cal
Row 5-6-7-8-…cal
Anterior chain (vordere Kette)