Chin up - Bulgarian Split Squat

4 sets of:
3 (heavy) Chin ups
rest 30sec.
6 (heavy) Bulg. Split Squats (each side - DB´s in Hands)
rest 60sec.

Accessories

3 rounds of:
6-10 ring rows
10-15x Hochstechen
20m heavy KB-FR carry

Finisher

In teams of 2:
7min AMRAP of:
A: 10 Push ups + 10 KBS (24/16kg)
B: ME cal Bike

Front Squat

6x 6 @ ~55% +10/5kg tempo 31X1
rest 1-2min

Deadlift

Find a heavy set of 5 reps. (5/2,5kg more than last week).

WOD

3min AMRAP of:
20/15cal row
15 Burpee over rower
ME P. Cleans (60/40kg)
rest 2min
3min AMRAP of:
20/15cal row
15 Burpee over rower
ME Front Squats (60/40kg)
rest 2min
3min AMRAP of:
20/15cal row
15 Burpee over rower
ME STOH (60/40kg)
rest 2min
3min AMRAP of:
20/15cal row
15 Burpee over rower
ME SDLHP (60/40kg)
rest 2min
3min AMRAP of:
20/15cal row
15 Burpee over rower
ME Thruster (60/40kg)

Accessories

3 sets of:
30m single arm Farmers walk (pro Seite)
6-10 strict leg raises
10-20sec. Hollow hold (on hands and feet)