8 sets of:
90sec. on 90sec. off
1. AMRAP of:
12 BJ over (24/20'')
9 pull ups
6 DB-Hang Cluster (2x22,5/15kg)
2. 15 Burpees
ME cal Bike
In 6min work up to a max weight for a single Clean and Jerk
then
10 (Squat) Clean and (Split) Jerks for time @ ~85% of todays 1RM
A) 12min to work on Ring Muscle Ups
B) 10min EMOM of 2-6 Ring MU
3 sets of:
8-12 DB-Bench Press @ 31X1
rest 30sec.
6-8 (wtd.) Chin ups
rest 30sec.
6-8 Bulg. Split Squats @ 32X1 (KB in Goblet pos.)
rest 30sec.
6-8 Bulg. Split Squats @ 32X1 (KB in Goblet pos. - other leg)
rest 30sec.
2-3 sets of:
8 DB-ext. rot. with 3sec. ecc. (each side)