5x 5 @ ~75% (+)
rest 1-2min
10min AMRAP of:
10 WB (9/6kg)
10 KBS (24/16kg)
10 BJ (24/20'')
3 sets of:
10-15sec. RKC Plank
10 palloff press (pro Seite)
15 banded Good mornings
5 sets of:
2 Snatches @ ~85-95%
10min AMRAP of:
20 OHS (42,5/30kg)
10 T2B
10 HSPU
3 Bar MU
3 sets of:
8-12 single arm KB row on bench (pro arm)
15-20 band pull aparts
je 10-15sec. Y-W-T hold
rest 60sec.