5 sets of:
4-6 (wtd.) chin ups
rest 60sec.
6-8 (wtd.) Ring Dips
rest 60sec.
15min EMOM
1. 18/14cal row
2. 8-10 KB-Thrusters (2x20/12kg)
3. 8 BJ over (24/20'') + 8 C2B
Find max weight for:
Clean
then
10x 1 @ 85% (afap)
Work up to 5RM (add 1-5kg from last week).
10 sets of:
30sec. row
rest 30sec.
30sec. Bike
rest 30sec.
3x 12 Partner Beinbeuger (Fokus auf exz.)
YGIG