5 sets of:
4-6 strict (def.) HSPU
4-6 (wtd.) chin ups
3 sets of:
8-12 strict Dips
8-12 bent over DB rows
rest 60sec.
7min AMRAP of:
2 Push ups
10 band pull aparts
4 push ups
10 band pull aparts
6
10
8
10
...
4x 6 @ ~55% Tempo 31x1
rest 1-2min
Find a heavy set of 10 reps. (Heavier than last time).
20min EMOM
1. 30 DU´s + 5 Hang squat Snatches (60/40kg)
2. 5 pull ups + 4 C2B + 3 Bar MU
3. 10 DB-Thrusters
4. 15/12 cal Bike
3 sets of:
10-20 Hollow rocks
6-8 Seitstütz rot. (+ 2,5-7,5kg)
20m single arm Farmers walk (pro arm)