Warmup:
– Foam roller
Gymnastics: E2mom for 20´
– Power Cleans
*Sets 1-2: 3 reps @ 60-70%
*Sets 3-4: 2 reps @75-85%
*Sets 5-10: 1 rep (85%+ build to a heavy but quality single)
WOD: 25´CAP
– Row for 50kcal
– 40x Push Press with 22.50kg / 17.50kg Single Arm DB (20/20)
– 30x Kettlebell Swings with 32.00kg / 24.00kg
– 20x Burpees
– 10x Power Cleans with 60.00kg / 40.00kg
and then the same way up.
*4 min stagger between heats