Amrap 12/9/6/3
Rest 1 min between amraps
(Start each amrap from the beginning)
3 devils press (2x22,5/15)
6 strict pullups
9 burpee over dbs
12 doubleunders
4 sets of:
6 strict press (TNG) @ RPE 9 for all sets
rest 60sec.
6 rom. DL with 4sec. ecc. @ RPE 8,5 for all sets
rest 60sec.
3 sets of:
6-10 Chin ups with 3sec. ecc. (scale to 2-3neg. chin ups with 5-15sec. ecc. or ring rows)
20 alt. rev. lunges (2xKB in Front rack or single KB/DB in Goblet pos. - go heavy)
30sec. of plank with hand and/or feet lift off
rest 1-2min after each set
5 tng P. Snatches
3 pos. Snatch pulls
1. Renagade rows
2. Hollow hold + alt. leg and arm movement