4 sets of:
6-15 (Ring) push ups
6-8 (wtd.) chin ups
3 rounds of:
20 single arm KB-Push Press (10re, 10li - 24/16kg)
15 pull ups
35 DU´s
- 8min cap -
5min Gymnastics swim
For time:
15x 1 Snatch @ 90%
- 15min cap -
20min EMOM
1. 10 Thrusters (52,5/35kg)
2. 12 C2B
3 sets of:
10 bent over DB-rows
15 facepulls
30sec. pull apart hold
rest 60sec.