35min AMRAP of:
10 Burpees
100m run
10 alt. KB-Snatches from floor (20/12kg)
100m run
10 T2B
100m run
10 KB-squats (20/12kg)
100m run
20 DU's
100m run
10 KB-walking lunges (24/16kg)
100m run
5 sets of:
3-pos. Snatch (floor, below knee, above knee) @ 80-85%
For time:
40 strict (def.) HSPU (4/2'')
- 6min cap -
EMOM for alap (Max 20min)
10 WB (9/6kg)
10 KBS (24/16kg)
3 sets of:
6-10 strict ring pull ups
15-20 band pull aparts
je 10-15sec. Y-W-T holds
rest 60sec.