15min EMOM
1. 4-8 strict HSPU (def.)
2. 6-8 strict Chin ups (wtd.)
3. 10-20 sec. L-sit
10, 9, 8, 7....1
SDLHP (52,5/35kg)
Burpee over bar
- 10min cap -
Every 3min for 12min (4 sets):
10 DL @ 67,5% + 5 kipping (def.) HSPU
5min AMRAP of:
5 P. Snatch (60/40kg)
15 WB (9/6kg)
rest 2min
5min AMRAP of:
15 cal row
15 Burpees
rest 2min
5min AMRAP of:
10 STOH (60/40kg)
10 T2B
10 Front Squats (60/40kg)
10 T2B
rest 2min
5min AMRAP of:
10 alt. DB-Snatches (30/20kg)
50 DU´s
3 sets of:
6-8 nGHR
20m KB-FR/FW Carry (pro arm/2xKB)
10 palloff press (pro Seite)