WOD

With a running clock
@ 0:00
7min AMRAP of:
21/16cal row
9 DB-hang Clusters (2x22,5/15kg)

@ 10:00
7min AMRAP of:
50 DU´s
15 KB-SDLHP (32/24kg)

@ 20:00
7min AMRAP of:
10 Burpees
10 T2B

Additional warm up

Additional 5-10min activating warm up for the whole group

Box Step ups + Legless Rope Climbs

6 sets of:
8 alt. BB Box step ups (~just below knee height - heavy!)
rest 60sec.
1-2 legless Rope Climbs
rest 60sec.
- good warm up for the step ups and work up in weight over the sets (start medium heavy for the first set of 6)

Accessories

3-4 rounds of:
8-10 rom. DL
8-12 stick crunches
12 steps of KB high knee Farmers walk (each side)
5-10 tempo ring dips @ 2212
90sec. of gymnastics swim