8 sets of:
2min on 2min off
1. AMRAP of:
12 russ. KBS (32/24kg - scale up to american)
6 KB-facing Burpees
12 single arm KB-Front squats (32/24kg - 6 each side)
6 KB-facing Burpees
2. 430m run (start and finish at the end of the hall/outdoor area)
Every 2min for 12min (6 sets):
1 strict HSPU + 3 kipping HSPU (increase ROM per round if possible) --> scale to handstand hold practice for 30sec.
10-15 Hollow rocks
12min AMRAP of:
6 DB-Thrusters (2x 22,5/15kg)
8 C2B
12 alt. DB-Snatches (22,5/15kg)
4 sets of:
6 Bench Press with 2sec. pause in bottom @ RPE 7,5 for first set, then same weight across
rest 60sec.
3-5 power Chin ups (pull up as fast as you can, then 3-5sec. ecc. with weight between feet - partner help)
rest 60sec.
3x 6-10 single leg rom. DL (DB in contralat. hand) @ 2111
rest 30sec. between legs
3x 6-10 1,5 cyclist goblet squats
rest 90sec.