3 sets of:
6-8 single leg DB-DL (each side)
rest 30-60sec.
6-12 (wtd.) Ring Dips/Push ups (only if you could do 12 push ups each round go to Dips)
rest 30-60sec.
10-12 3-point KB-rows (each side - 20'' Box)
rest 30-60sec.
8min AMRAP of:
3 KB-Front Squats (2x24/16kg)
3 Burpees
3 Pull ups
6
6
6
9
9
9
...
5 Sets of:
2 Tall Clean + 2 Split Jerk (3s pause in Catch)
6 Sets of:
1.1.1 Clean and Jerk Cluster @~90% (20s rest btw singles)
~2min Rest btw sets
7min EMOM:
1 Clean High Pull + 3 Clean Pulls from Hang
@~85%
In Teams of 3 as YGIG:
Shuttle run (each)
30 Low reactive Box Jumps (each)
45/36cal Bike (together)
2min rest after every round when every team has finished
Row
Every 3min for 15min (5 sets):
15/12cal Bike
10 P. Cleans (50/35kg)
10 Bar facing Burpees
rest 5min
Every 3min for 15min (5 sets):
15/12cal Row
10 Thrusters (50/35kg)
15 T2B
3 sets of:
8-12 Hollow rocks
8-12 pike leg lifts
8-12 alt. V-ups
10-15m seal walk
rest 60sec.