5 rounds of:
3 tempo OHS 3111
3 Bar MU/C2B/Pull ups
30 (unbroken) DU´s
8min AMRAP of:
5 strict HSPU
10 pull ups
15 Goblet Squats (24/16kg)
5 sets of:
Snatch pull + P. Snatch + Snatch
start @ 70% and work up in weight (not max)
3x 10 @ 60% +5/2,5kg
rest 1-2min
In teams of 2:
25min AMRAP of:
400m run
while Partner rows max meter
3 sets of:
6-10 tempo pistols 21X0 (pro Seite)
8-12 GHR
10-15 stick crunches