Warm up:
3 rounds of:
1min rope jump
10 burpees
5 pushups
HS Strength:
6 Runden
A) 30 sec HS hold / 1min Pause
B) 30 sec. Wall walks / 1min Pause
WOD
2 min. amrap
250m / 200m row
12 Box step up - KB 24/20 (auf Schulter ablegen)
10 full clean 40/30
8 Push press 40/30