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
...
35min AMRAP of:
40/30cal row or 35/25cal Bike @ consistent pace (shouldn´t take much longer than 2min)
15 strict pull ups (scale reps and/or to ring rows)
25 push ups (scale reps and/or to rack push ups)
35 air squats (scale reps)
40/30cal row or 35/25cal Bike @ consistent pace
15sec. of: single arm KB OH-FR-Farmers hold in each position (each side)
40/30cal row or 35/25cal Bike @ consistent pace
30sec. split squat hold (each side - scale time)
10 alt. crossover leg raises (scale ROM or lever)
8 Sets of:
8-12 Cal Bike
12-15 Cal Row
90 sec. Rest