2 rounds of:
A) 4min AMRAP of:
100m run
10 double KB Front Squats (2x24/16kg)
100m run
10 double KB Push Press (2x24/16kg)
Rest 2min
B) 4min AMRAP of:
12 alt. DB Snatches (30/20kg)
9 T2B
6 Push Ups
Rest 4min then start over with A) again for round 2
4 sets of:
4 Front squats @ RPE 9 for all sets
rest 60sec.
6-8 single arm DB-Floor press (each side - 1sec. hold at bottom) @ RPE 8,5-9,5
rest 60sec.
- 2-3 ramp up sets of 4 reps for Front squat + 1-2 ramp ups sets of 5 reps for Floor press -
3 giant sets of:
ME Chin ups @ 2111 (if you can´t do at least 5 reps scale to 2-3 neg. chin ups with 5-15sec. ecc. [and an optional 5sec. hold at 90° on every rep] or ring rows with the same tempo)
30sec. of W-shrugs and T-hold (divide by feel)
15 (wtd.) glute bridges with single DB (1sec. hold at top)
20sec each of: KB-FR + Farmers hold (each side )
rest 60sec.