5 sets of:
10 pull ups (butterfly, kip, strict banded, ring row)
10m HS-walk
10 alt. pistols
- max 15min -
8min AMRAP of:
3 Thrusters (42,5/30kg)
3 BJ over (24/20'')
6
6
9
9
...
5 sets of:
P. Clean + Hang P. Clean + Clean
@ ~70%
3x --> 20 reps @ last weeks weight or +2,5/5kg
rest 60sec. (fast tempo)
Every 4min for 24min (6 sets)
30sec. all out Bike
3 sets of:
12-16 alt. rev. lunges (2x DB´s in Farmers pos.)
20 banded Good mornings
6-10 strict T2B