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 10min work up to a heavy set of:
4 close grip Bench Press with 2sec. pause --> RPE 9,5
- share bench with a partner -
4x 6-12 (wtd.) Chin ups (scale with 1-3 negative reps with 5-10s ecc. or ring rows)
- im Wechsel mit -
3x 6-10 close grip Bench Press (no pause) @~ 85-90% of H4 (no fail, only quality reps!)
- rest 60sec. in between -
3 sets of:
10-15 bent over DB-rows (controlled, 45-90° ellbow)
10-15sec. Y-W-T´s
8-12 L-seated double DB-press (controlled tempo)
20-40sec. bottom of push up supp. hold
rest 30-60sec.