In teams of 2 as YGIG per round:
25min AMRAP of:
10 rounds of:
"DB-DT"
12 DL
9 H.P. Cleans
6 STOH
(2x 22,5/15kg)
then
8 rounds of:
15/12cal row
10 Burpee over rower
then
Max rounds in remaining time of:
6 HSPU/Push ups
9 Pull ups
12 Goblet squats (24/16kg)
2 sets of:
10 pull apart var.
30sec. Y-hold
10 pull apart var.
30sec. W-hold
10 pull apart var.
30sec. T-hold
5 sets of:
2 Cleans
start @ 70% and work up in weight (not max)
3x --> 20 reps @ last weeks weight or +2,5/5kg
rest 60sec. (fast tempo)
In teams of 2:
2 rounds of:
100/70cal Bike
800m run (zusammen)
100/70cal Bike
800m run (zusammen)
- 30min cap -
3 sets of:
12-16 alt. rev. lunges (+DB´s in Farmers pos.)
8-12 rom. DL
10-20 GHD sit ups