4 rounds of:
30sec. on 30sec. off
1. Bike
2. Pull ups
3. Burpees
4. Alt. DB-FR rev. lunges (2x 22,5/15kg)
5. HSPU
rest 2min
4 sets of:
6-8 (wtd.) Dips
rest 60sec.
4-6 (wtd.) Chin ups
rest 60sec.
6 sets of:
90sec. on 2min off
1. AMRAP of:
10 Thrusters (42,5/30kg)
10 C2B
2. 12 P. Snatch (42,5/30kg)
then ME cal Bike
2x 90sec. Gymn. swim
rest 30sec.