15min AMRAP of:
10 DB-hang Clusters (2x22,5/15kg)
20 Burpee over DB´s
30cal row
4 sets of:
4-8 Chin ups with 3sec. ecc. (scale to 2-3 neg. Chin ups with 5-10sec. ecc. [feet assisted], scale up wtd. with plate or DB)
rest 30sec.
8-12 single arm seated KB-press (each side - on box)
rest 30sec.
10-15 KB-Front squats with 3sec. ecc.
rest ~30sec.
3 rounds of:
6-8 sideplank rot. (each side)
6-8 strict hanging knee raises (controlled tempo - scale ROM or to floor)
60sec. of gymnastics swim