4 rounds not for time
6-12 strict (ring) Dips - evtl. wtd.
1-2 legless RC
8-12 Bent over DB rows (2x DB/ wide elbow)
12min AMRAP of:
50 DU´s
40 air squats
30 push ups
20 pull ups
10 Burpee BJ (24/20'')
In teams of 2:
3 rounds of: (aufteilen wie man will - einer arbeitet)
60 WB (9/6kg)
40 DL (100/70kg)
50 cal Bike
then as YGIG per round
5 rounds of:
10 alt. DB-FR rev. lunges (2x22,5/15kg)
10 T2B
10 DB-STOH (2x22,5/15kg)
5 Bar MU
- 40min cap -