Warm-Up
2 sets
1:30 Cardio
16 Band Pull Apart
8/8 DB Strict Press
16 Revers Lunge
40 Singel Under
Strength
10:00 Time Cap
5 RM Strict Press
2x5 (85-90% 5 RM)
Metcon
2 rounds For Time
100 DU
20 OHS 45/30 kg
100 DU
12 Ring MU / Burpee Pull Up
100 DU
20 Alt. DB Snatch 22,5/15 kg
100 DU
12 Bar MU / Burpee Pull Up
Accessory
5 sets
8-12 Band Strict Pull-Up