Ring Dips Strict or Kipping
12 alt. One Arm Ring rows
12 alt. KB/ DB Strict press
1min rest between sets
4min Amrap: (In Teams of 2)
(Legless-) Rope Climbs
Into
1min Amrap: (individual)
Target Burpees
5 sets of:
4 DL (no TNG - @ 65%+ --> max RPE 8,5)
rest 30sec.
5-7 single arm DB-press (each side)
rest 60sec.
In 12min accumulate as many sets as possible of:
6-8 (elev. feet) ring rows
8 pallof press (each side)
8-10 single arm DB-rom. DL (each side)
5 sideplank rot. (each side @2,5-7,5kg)
6 sets each side
Single leg drop jump to hurdle jump
4 x powerclean + 4 strictpress
4 x powerclean + 2 pause pushjerk (in dip) + 1 splitjerk
4 x Powerclean + 1 pause pushjerk (in catch) + 1 SJ
4 x powerclean + 1 splitjerk
Men: 18-15-12, Women: 16-13-10
Bike or Row
and
30-25-20 DU`s, Burpees, Box Jumps, 25m KB push (choose for every set)
2-3min rest between sets
lower body flow