With a running clock.
@ 0:00
3 rounds of:
400m run
21 russ. KBS (24/16kg - scale up to american swing and 32/24kg)
12 T2B
- 10min cap -
@ 15:00
21-15-9 of:
Bike cal (when it rains: 15-12-9 shuttle sprint)
Pull ups
single arm KB-Thrusters (24/16kg - scale up to 32/24kg)
- 8min cap -
- go really hard on both workouts -->100% effort! (try to not pace to much) -
8min AMRAP of strict chin ups
--> accumulate as many strict chin ups as you can (scale to single neg. chin ups of 10-20sec. or ring rows)
4x 10-12 3-point DB-rows (each side)
in a superset with
3x 6-8 single arm DB-press (each side)
- rest 30-60sec. between sets -
3 sets of:
12 scap push ups
15-20sec. bottom of push up hold
60sec. of gymnastics swim
rest 30sec.