- ME Strict Chinups (-2)
- 10 DB Strict Press
- 30 Russian Twist
Rest 90s
AMRAP 12:
- 20 Ring Rows (Squat Hold)
- 40 Pushups (Hang)
- 60 Air Squats (Plank)
In teams of 2 as YGIG pro Runde:
5 rounds of:
30 DU´s
10 pull ups
10 DB Thrusters (2x 22,5/15kg)
then
5 rounds of:
15/12 cal Bike
12 alt. DB Snatches (22,5/15kg)
9 Burpee over DB
- 30min cap -
4:30 gymn. swim
1. Emom5 4 sotts press
Rest 1 min
2. Emom5 3 musclesnatches
Rest 1 min
3. Emom5 2 high hang snatches
Rest 1 min
4. Emom5 1 hang snatch
- 30 cal Row
- 20 Burpees
- 400m Run
Flossing fullbody