4 giant sets
3 strict hspu
6 tempo (deficit) pushups (3030)
9 controlled scapula pushups
rest 30s
6 bentover rows
12 tempo bentover reverse flys (2020/light weights)
18 tempo bentover reverse flys (2020/no weights)
rest 60s
Every 2 min on the min for 5 sets
14-20 alt. goblet reverse lunges
20s squat pulses at parallel
15s RKC plank
AMRAP8
2 DB/KB/BB Frontsquat (2x22,5/2x24/60kg)
2 burpees over object
4
4
6
6
.....
rest exactly 3 min before part B
10 x 1 Clean and jerk @ 75% for time and QUALITY