4 sets of:
8-10 seated single arm KB/DB strict Press
rest 60sec
4-6 Chin Ups
rest 60sec
10-8-6-4-2
Double KB Clean (2x24/16kg)
Burpee BJ over (24/20")
(6min cap)
3 sets of:
6-12 Tempo Ring Row (2020)
15sec Star Plank (each side)
90sec gymnastics swimming
Rest 60sec
EMOM 8:
1) 3-5 DB OHS (each side)
2) 6-10 alt. DB Squat Snatches
Work up to a heavy single Snatch in 10min
Then 3x90sec on/90sec off:
As many Squat Snatches as possible
1) @~80%
2) @~70%
3) @~60%