5x 5 @ ~75%
rest 1-2min
15-10-5-10
3 sets of:
10-12 Partner Beinbeuger
10-12 Partner Seitstütz (pro Seite)
8-12 stick crunches
Find max weight for:
Hang Clean + below knee Clean
10min EMOM
2 Back Squats @ ~50% of 1RM
20min AMRAP of:
400m run
20 WB (9/6kg)
500m row
20 alt. DB Snatches (22,5/15kg)
3 sets of:
10-15 roll outs
10-12 Good mornings
20 Double KB-Front Squats
rest 1min