10min AMRAP of:
10 target Burpees
10 Goblet squats (32/24kg)
10 C2B
rest 3min
21-15-9 of:
Ring Dips/Push ups
alt. DB-Snatches (30/20kg)
- 7min cap -
"Bulletproof shoulders"
5 sets of:
Snatch + Hang Snatch @ ~85-90%
10min AMRAP of:
30 WB (9/6kg)
15 DL (85/55kg)
15 Ring Dips
2 (legless) Rope climbs
3 sets of:
20 pull apart var.
je 10-15 reps of gymn. swim
10 DB curls