4 sets of:
4-6 strict Chin ups
4-6 strict Ring Dips
12min AMRAP of:
12 C2B
12 BJ (24/20'')
12 KB - alt. rev. lunges (24/16kg - in Goblet pos.)
5 sets of:
Snatch pull + Hang Snatch + Snatch @ ~85%
For time:
20 HSPU form floor
15 HSPU (4/2'')
10 HSPU (6/4'')
5 HSPU (8/5'')
- 6min cap -
30-20-10 of:
DL (100/70kg)
BJ (24/20'')
T2B
- 12min cap -
3 sets of:
1-2 legless RC
10 bent over DB rows
15 face pulls
rest 60sec.