10sets of:
2min on 1min off
1. AMRAP of:
30 DU´s
12 alt. single arm DB-OH rev. lunges (22,5/15kg)
8 C2B
2. AMRAP of:
12/9cal row
12 WB (9/6Kg)
12 alt. DB-Snatches (22,5/15kg)
6-4-2-2-4-6
work @ RPE 8 for all sets
4 sets of:
60sec. ME P. Cleans (DNG)
rest 90sec.
1. @ 60/40kg
2. @ 70/47,5kg
3. @ 85/55kg
4. @ 100/65kg (or max. 80-85% of 1RM - adjust other weights accordingly)
Every 3min for 18min (3 rounds):
1. 400m run (moderate)
5-10 Par. HSPU
2. 2:00 Bike (moderate)
5-12 strict pull ups