8min AMRAP of:
4 DB Thruster (2x22,5/15kg)
6 Pull Ups
8 Burpees
Rest 4min
For Time:
30 DB P. Cleans
30 Push Ups
30 T2B
30 DB STOH
(7min cap)
Every 2min for 10min (5sets):
4 Back Rack reverse Lunges (each leg)
@RPE 8 each set
3 sets of:
60s Wall Sit (evtl. weighted)
directly into 10-15 Goblet Squats
Rest 30-60s
6-8 single leg RDL @tempo 3131 (each leg / add weight with KB or DB in contralateral hand, but only if you can do at least 6reps without touching the floor with your other foot once)
Rest 30-60s
"Reverse Tabata" RKC Plank:
8 Sets of 10s on, 20s off