With a running clock.
@ 0:00
27-21-15-9
WB (9/6kg)
Pull up
- 8min cap -
@ 18:00
3-6-9-12-15-18
Burpee
KB-SDLHP (24/16kg)
- 8min cap -
10 sets of:
90sec. on 90sec. off
1. AMRAP of:
30 DU´s
10 T2B
10 KB-SDLHP (32/24kg)
2. AMRAP of:
15/12cal row
12 single arm DB-Thrusters (22,5/15kg - 6 each arm)
12min to practice Ring and/or Bar MU
- you can choose one Variation depending on strengths and weaknesses or work on both -
(Max 40 Muscle Ups total)
5 sets of:
2 C+J @ 75%+ (no fail!)
3 sets of:
5-8 single leg BB DL (right leg)
3-6 (wtd.) Chin ups
5-8 single leg BB DL (left leg)
3-6 (wtd.) Chin ups
- rest by feel -