6 sets of:
4-6 (wtd.) Chin ups
rest 1min
4-6 strict HSPU
rest 1min
7min AMRAP of:
3 DB-Thruster (2x22,5/15kg)
3 T2B
6
6
9
9
...
4x band pull apart var.
5x 3 (add weight from last week - 1-5kg by feel)
rest 1-2min
Find max weight of 5 reps. (add weight from last week).
In Teams of 2:
For time:
76cal Bike
then
5 rounds of: (as YGIG per movement)
11 Pull ups
7 DL (100/70kg)
11 WB (9/6kg)
7 KBS (32/24kg)
then
98cal row
- 25min cap -
3 sets of:
10-20sec. L-sit
10-12x Partner Seitstütz (pro Seite)
30m Double KB-FR carry
rest 60sec.