8 sets of:
3min on 2min off
1. 400m run
then ME WB (9/6kg)
2. AMRAP of:
6 strict pull ups
12 DB-Hang split Snatches (6 each arm - 30/20kg)
12 Push ups
30min row/bike for distance @ consistent pace
every 3min starting @ 0:00 do:
1. 15sec. bottom of ring dip (push up) support hold + 15sec. chin over bar (scale up to ring and L-seated pos.) hold
2. 20sec. suitcase hold (each side - heavy!)
4 sets of:
6 Bench Press with 2sec. pause in bottom @ 3-7%+ from last week
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 8-10 B-stance rom. DL (BB) @ controlled tempo
rest 45sec. between legs
3x 8-12 Bulg. Split Squats with 2sec. pause in bottom (2xDB´s in hands)
rest 45sec. after each leg