In teams of 2:
For time:
4 rounds of:
12/9cal Bike
12 KBS (32/24kg)
12 WB (9/6kg)
- YGIG per round -
then
4 rounds of:
30 DU´s
10 T2B
10 Burpees
- YGIG per round -
(30min cap)
6x 2
work up in weight (not max!! - only as heavy as you can safely lower the bar back on your neck)
5x 60%
3x 70%
1x 80%
- 2 high Box Jumps after each set of squats -
3 sets of:
10 DB rom. DL
10 palloff press (each side)
15 band pull aparts