For Time:
21-15-9 of:
Pull Ups
Alt. DB Snatches (22,5/15kg)
Burpees
(9min cap)
Rest 6min
For Time:
21-15-9 of:
cal row
single arm DB Thruster (22,5/15kg)
(6min cap)
In 6 sets build to heavy weight for:
5 Deadlifts with 3s eccentric (TNG)
- RPE 9 for last set -
4 sets of:
8-10 Bulg. Split Squats (DB in contralateral hand) / side
8-10 Hamstring Plate Curls
8-10 strict leg raises
Rest 60s
4 Sets of:
6-8 SA-DB Bench Press
30-60 sec. Rest
7-9 SL-DL w/ KB or DB contralat.
60 sec. Rest
3 Sets of:
10-12 SA Ring Row
6-8 Split Squats (with DBs in Farmers Pos.)
30 sec Doube KB Carry (1 in Farmers Pos./1 in FR Pos.)/Each
60 sec. Rest