Warm-up:
Gymn. + Amrap 6’
12m Walking lunges
12m Broad jump
15 Push-ups
15 R. Swing @ 12-16-20kg KB
A. 3 sets of:
3 TGU - left arm
10 Toes to bar (strict if it possible)
3 TGU - right arm
10 Strict pull-ups
Rest 60-90s. btw. sets
*use moderate KB for TGU
B. Amrap 16’
200m Run
2 Rope climb
8 Thruster @ 60/35kg or 45/20kg
C. Not for time:
Single-Leg RDL x 10/10 reps @ empty BB
Barbell side bend x 20 reps
x 3 sets