Freitag

Warm up

3 Runden

20 m Bearcrawl

10 Ring Rows

20 Shoulder Tabs

10 hollow Rocks

Kraft 

3 Sets

Max Reps strict Pull-ups   (+Band wenn nötig)

10-12  double DB o. KB Bent over Row AHAP

30 Sek Hollowhold (Split as needed)

Rest 90 Sek

Metcon 

EMOM 15‘

Min 1: 1 Ropeclimb

Min 2: 10 Renegade Row 15/10 kg

Min 3: 30 Sek Slamball Smash ? 12/7 kg

Finisher

Tabata Abmat Situps