5 x 3 (wtd.) chin ups
rest 1-2min
15min AMRAP of:
6 Ring Dips/Push ups
9 C2B
12 KB-Thrusters (2x20/12kg)
Full Clean for Weight
10min EMOM
2 Back Squats @ ~50% of 1RM + 5/2,5kg
Run:
3 sets of:
800m
rest 60sec.
400m
rest 60sec.
200m
rest 2min
3 sets of:
10-15 roll outs
10-12 Good mornings
20 Double KB-Front Squats
rest 1min