5sets:
1min on/ 1min off
5 Push ups
5 Ring rows
8min Amrap:
5 KB Push press R
5 KB Push press L
20m One Arm KB F. walk R
20m One Arm KB F. walk R
3sets:
10 Weighted Arm rotations R+L
3 sets:
10-20sec L-Sit hold
10 Leg lifts
10-20sec Ring plank
10 Ring Mountain climbers
1min rest
6x 3 @ ~85%
rest 1-2min
3x 8-10 (each leg - DB´s in hands)
rest 60sec. after each side
3 sets of:
10x Partner Beinbeuger (Fokus auf Exz.)
30sec. plank var.
10 palloff press (each side)
In 5 sets find challenging weight for:
2 single arm DB Push Press + 3 DB Push Jerk
Rest 30sec then other side
E2MOM for 10min (5sets):
Push Jerk (2sec Pause in Dip) + Push Jerk (2sec Pause in catch) work up in weight
Every 90sec:
6-6-4-4-2-2 TNG P. Clean
Every 4min for 32min: (finish first round under 3min)
15/12cal Bike // 18/15cal Row
10 Burpee step ups (weighted)
30 DU`s
5 sets of:
H.P. Clean + P. Clean + Jerk
@ ~80-05%
5x 3 +1kg
or
6x 2 +1kg
or
5x 1 +1kg (or same weight)
Accumulate 10 reps
- max 15min -
6 sets of:
6-8 reps (evtl. def.)/ or 2-4sec. on way down and kip up
rest 1min
3 sets of:
10-15 ring rows
15-20 band pull aparts
rest 60sec.