Every 7min for 28min (4 sets):
400m run
12 Burpee BJ (24/20'')
14 T2B
16 single arm KB-C+J (24/16kg - 8 each side)
60 DU´s
- scale as needed to finish sub 5:00 for first set -
Work up to 80% for Snatch in Singles.
Make small jumps.
3x 5 @ 60%
21min running clock:
3min Row
3min AMRAP of:
2 MU
4 HSPU
8 KBS (32/24kg)
3min Bike
3min AMRAP of:
15 WB (9/6kg)
12 P. Snatch (35/25kg)
9 T2B
3min row
3min AMRAP of:
"Cindy"
3min Bike
- go about 80% effort on AMRAP, Row and Bike -