6 sets of:
3min on 1min off
1. AMRAP of:
15/12cal row
12 single arm DB-Thruster (22,5/15kg)
9 Burpee over DB
2. AMRAP of:
50 DU´s
20 KB-SDLHP (32/24kg)
12 alt. rev. lunges (KB in goblet position - 32/24kg)
4 sets of:
3 Back Squats with 2sec. hold at bottom
@ RPE 8,5 for all sets
3 sets of:
8 rom. DL
- go heavy for all 3 sets, 2 warm up sets of 8 reps -
For time:
20 alt. single arm DB-FR rev. lunges (1x30/22,5kg)
20 Burpee BJ over (24/20'')
20 alt. single arm DB-FR rev. lunges (1x30/22,5kg)
20 P. Snatches (60/40kg)
20 alt. single arm DB-FR rev. lunges (1x30/22,5kg)
- 9min cap -
Accumulate 1:00-1:30min in L-sit (as few sets as possible)