12min EMOM
1. 3-5 strict (wtd.) chin ups
2. 8-12 strict ring Dips/ Push ups
3. 10-12 bent over DB rows
4. rest
8min AMRAP of:
15 pull ups
20 WB (9/6kg)
For time:
15 Snatches (60/40kg)
12 Snatches (70/45kg)
9 Snatches (80/50kg)
6 Snatches (90/55kg)
3 Snatches (100/60kg)
- 15min cap -
4 sets of:
9 Burpee BJ over (24/20'' - Box facing)
6 OHS (70/47,5kg)
3 Bar MU
rest 90sec.
7min AMRAP of:
3 HSPU
30 DU´s
6 HSPU
30 DU´s
9 HSPU
30 DU´s
...
Bulletproof shoulders