3x 10 @ ~65-70%
rest 1-2min
4 sets of:
4-8 neg. nGHR (Partner)
6-10 strict T2B
7min AMRAP of:
20m DB/KB Farmers walk (~40% BW in each hand)
10 alt. pistols
5 sets of:
2 Hang Snatches
start at 70% and work up in weight (not max)
3x 10 @ 60% +10/5kg
rest 1-2min
In teams of 2:
25min AMRAP of:
1000m row
while Partner does AMRAP of:
8 Burpees
8 russ. KBS (24/16kg)
8 sit ups
24 DU´s
3 sets of:
6-10 tempo pistols 21X0 (pro Seite)
8-12 GHR
10-15 stick crunches