3-4 rounds of:
30 WB (9/6kg)
50 DU´s
20 T2B
50 DU´s
10 single arm KB-squat cleans (32/24kg - 5 each arm)
10 single arm KB-STOH (32/24kg - 5 each arm)
(5min cap - scale as needed to finish sub 5min)
- rest 3min between rounds -
only do the 4th round if you are still no more than 30sec. slower than fastest round
30min EMOM
1. 50sec. Bike/row @ consistent pace
2. 1 round of "strict Cindy" (scale reps or to ring rows/knee push ups)
3. 20 unbroken russ. KBS
4. 50sec. Bike/row @ consistent pace
5. 10-20sec. each of: Top + Bottom of ring dip support hold (scale to push up supp. on rings or with elev. hands in rack)
6. 20sec. single leg glute bridge hold (each side)