7min AMRAP of:
2 single arm DB-Thrusters (30/20kg)
2 C2B (scale reps or to Pull Ups/strict Pull Ups/inverted rows)
4
4
6
6
...
Rest 10min
7min AMRAP of:
2 alt. DB-Snatches (30/20kg)
2 DB-facing Burpees
4
4
6
6
...
Build up a heavy set of 1.1.1
Clean and jerk (rest 10s between reps)
Only go up if form is good!
3 sets
6-8 Single arm db Split press each side (Db in contralateral hand)
8-10 russian stepups each side (1s hold at top/controlled descent/ scale up with db in goblet pos.)
10-12 alt. lateral Kb pull throughs in pushup support