12min EMOM
1. 1-2 legless Rope Climbs
2. 6-10 (ring) Dips
3. 40sec. ME DU´s
3 rounds of:
400m run
12 pull ups
20 single arm DB-Thrusters (22,5/15kg)
- 15min cap -
Find max weight for:
pause Snatch (2 sec. at knee) + Snatch
4 sets of:
50 DU´s
10 Burpees
10 T2B
10 single arm KB-Thrusters (24/16kg)
rest 1:1
3 sets of:
20 pull apart var.
je 10-15 reps of gymn. swim
10 DB curls