8 sets of:
2min on 1min off
1. 20/15 cal row
15 DB-Thrusters (2x15/10kg)
ME T2B
2. AMRAP of:
4 Burpee BJ (24/20'')
6 KBS (24/16kg)
8 Goblet Squats (24/16kg)
3 rounds of:
10-15sec. Y-W-T hold
20-30sec. side plank (each side)
E2MOM for 10min (5 sets):
3 P. Clean + P. Jerk @ ~65-70%
5x 5 @ 65% + 3/7,5kg
rest 1-2min
3 rounds of:
4-6 (wtd.) chin ups
6-10 strict HSPU
10-12 single arm KB row (on bench - each arm)
10-20 (ring) push ups
rest 90sec.
3 sets of:
15 band pull aparts
Y-W-T-hold (je 10-15sec.)
rest 60sec.