For 12min:
1 Turkish Get-up
6 Half kneeling bottom up KB press
50m plate carry
0-6min:
1 Strict Pullup
6 Ring rows
6-12min:
1 HSPU
6 Push ups
3*10 External band rotations (R+L)
Every 2min for 24min (3 sets):
1. 18/14cal row
12 Burpee over rower
2. 50 DU´s
15 C2B
10 alt. DB-Snatches (30/20kg)
3. 1:30 min Bike
4. Rest
- scale as needed to finish sub 1:30 for each set -
3 sets
10 banded snatch grip deadlifts
6 seated boxjumps
Every90s for 12 sets
1-4: 3 musclesnatches
5-8: 2 powersnatches
9-12: 1 squatsnatch
10-14 alt db snatches
Goblet Squat hold rest of the time
Lower back, glutes and hip