5 sets
ME Ringdips / banded/ Jumping / Ring pushups
After each set do 15s chinover bar hold
rest 60s
5 sets
ME L-hang
into
ME leg scissors
into
ME weighted situps
rest 60s
4 sets of:
5 Bulg. split squats with 3sec. ecc. (DB´s in hands)
rest 30sec. after each side and go heavy!
4 rounds of:
6-10 ring dips @ 3111 (scale to banded or push up var.)
6-12 strict chin ups
20-40sec. HS-hold
10-30sec. L-sit
60sec. of breast stroke, W-shrugs, T-hold
5/4/3/2/1 (drop&go each set)
Each set heavy
6 sets of:
Snatch Deadlift + Hang Power Snatch (2sec Pause mid thigh) + High Hang Snatch (2sec pause in Squat)
Row and Air Bike
4 sets of:
4x75sec on/15sec off, 2min rest btw sets
- sets alternating between row and bike (2xeach) -
8 sets of:
90sec. on 90sec. off
1. AMRAP of:
7 Thrusters (35/25kg)
7 T2B
7 Burpees
2. 10 alt. DB-Snatches (30/20kg)
10 BJ over (24/20'')
ME Bike for cal