2 rounds of:
100 DU´s
50 target Burpees (6'')
40 P. Cleans (60/40kg)
30 Pull ups
20 DB-Thrusters (2x22,5/15kg)
rest 5min after first round
- 30min cap -
4 sets of:
8-10 DB-floor presses (1sec. pause on floor - not rest!!)
rest 60sec.
6-10 inverted bar rows (evtl. wtd.)
rest 60sec.
4 sets of:
15 BJ (24/20'')
12 DL (125/85kg)
15 C2B
12 DB-Front Squats (2x22,5/15kg)
rest 1:1
3 sets of:
10-14 DB-rotations (5-7 each direction - each side)
start light!