6-8 sets of:
1:30min on 2:30min off
1. AMRAP of:
7 DB-STOH (2x22,5/15kg)
7 C2B (scale reps or to pull ups or inverted rows)
7 Burpees
2. 200m run
then
12 alt. DB-Snatches (22,5/15kg)
ME DB-Front Squats (2x22,5/15kg)
With a 32min running clock (4 sets of):
2min row or bike @ consistent pace
2min for quality of: 20sec. Double KB-FR hold + 20sec. single leg glute bridge hold (each side)
2min row or bike @ consistent pace
2min for quality of: 20sec. HS-hold + 30-40sec. ring rows @3012 + 20sec. Hollow hold