In 20min:
80/60cal Bike buy in (5min cap)
then AMRAP of:
12 pull ups
12 DB-DL (2x22,5/15kg)
8 DB Hang squat Cleans
8 Burpees
12 T2B
8 strict HSPU (scale to Box HSPU, Push ups)
- start in 2 waves: total 25min -
3 sets of:
6 single leg DB/KB rom DL (each side - light)
10-20 band pull apart var.
5min AMRAP of:
14 BJ (24/20'')
7 Ring Dips
7 OHS (52,5/35kg)
rest 2min
6min row for meter
rest 2min
5min AMRAP of:
4 P. Snatch (52,5/35kg)
8 C2B
12/10cal Bike
rest 2min
6min row for meter
(total 28min)