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
...
5 sets of:
6-8 Front foot elev. (4'') split squats @3110 (DB´s in hands - each side - use straps if you have)
rest 30sec.
6-10 strict (def.) HSPU (scale with ROM, 2-3 neg. HSPU with 5-10sec. ecc. or pike HSPU)
rest 30sec.
16-20 Gorilla rows (KB‘s)
rest 30sec.
3 sets of:
15-25sec. Chin over bar hold
10-15sec. Y-W-T´s
10 single leg glute bridges (1sec. hold at top - each side)
8-12 stick crunches