4 sets each side
8-10 Pistols with controlled eccentric (scale pistols to box or lateral box stepdowns with controlled ecc.
directly into 30s single leg wallsit (weighted)
rest 30s between sides and sets
AMRAP8
20 SA DB/KB hang power clean (10 each side, or two handed with BP)
5-8 tempo pushups (3030)
20 SA DB/KB FS (10 each side, or bearhug with BP)
5-8 tempo pushups (3030)
20 SA DB/KB STOH (10 each side or shoulder to shoulder with BP)
5-8 Tempo pushups (3030)
4 sets of:
6-12 seated single arm presses (each side)
rest 30-60 sec
6-10 3-point-rows (each side)
rest 30-60 sec
12min AMRAP of:
12 alt. goblet rev. lunges
18 skippings
12 Kettlebell swings/6 single arm swings with DB/12 glute brides
EMOM until fail
4 Burpees + 4 alt. DB snatchtes (+2 reps each round for both exercises)
Finish each round as fast as possible and get your breathing under control as fast as you can and even if you feel you can´t complete the next round go hard until you can not complete the reps anymore!
Do a good warmup especially for the heartrate and lower back before doing this EMOM!
4 sets no rest
10-15 reps each standing bent over Y-W-T pulses
15s Copenhagen plank each side