15min EMOM
1. in 40sec. ME HS-hold
2. 20-30sec. Top of ring row hold
3. 10-20sec. L-sit
3 rounds of:
1min ME Burpee BJ over (24/20'')
1min ME cal row
1min ME DB-Hang Cluster (2x15/10kg)
rest 1min
4x 8 @ tempo 3030 ~45% + 10/5kg
rest 90sec.
Find a heavy set of 15 reps. (heavier than last time)
12min AMRAP of:
6 P. Cleans (85/55kg)
6 Def. HSPU (4/2")
12 C2B
24 WB (9/6kg)
3 sets of:
10-20 Hollow rocks
6-8 Seitstütz rot. (+ 2,5-7,5kg)
20m single arm Farmers walk (pro arm)