3 rounds of:
400m run
25 WB (9/6kg)
15 T2B
- 13min cap -
2min rest
For time:
2000/1800m row
50 alt. DB-Box step ups (22,5/15kg - 24/20'')
30 strict HSPU
- 13min cap -
In 5-7 sets work up to a heavy set of 3 in sets of 3 - RPE 8,5.
5 sets of:
2 P. Snatch + 2 Snatch
@ 70-80% - go every 90sec.
In 5 sets work up to a heavy set of 5 strict press (RPE 8,5)
- do 8-10 bent over BB rows before every set -
then
1x ME TNG P. Press @ H5 - no fail!
5-10min to work on HS-walk
or
3x max unbroken distance with 1min rest in between sets.