In teams of 2 alternate medball chest tosses until both Partner have 20 reps
Every 2 min for 16 min (8 sets)
3 frontsquats + 1 Jerk
Beginn easy and build up over the sets
5 min rotation for quality
30m moderate double kb frontrack carry
10-15 double kb rom. deadlift
5 sets of:
8-12 3-point DB-rows (each side)
rest 30-60sec.
5 Bench Press @ RPE 8-9
rest 60sec.
15min EMOM
1. 2-7 Bar MU
2. 10 alt. Hang DB-Split Snatches (ahafa to go unbroken)
3. 10/7cal Bike + 10m HS-walk
3 sets of:
10-20sec. top of ring support hold
8-10 tempo ring rows @ 2120
10-20sec. bottom of ring support hold
20 band pull aparts