DONNERSTAG

Warm-up:

1 rounds Clock lunges (2 lunges /position)

20 Alt. UL KB swings

6 /side UL Scapula pull-ups

6 BL Scapula pull-ups

6 hanging shoulder circles (3 forward, 3 backwards)

20 planking shoulder/hip taps

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5 sets

2 /side Turkish Get-ups

6-8 Strict cross toes to bar

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EMOM 6

8 alt. KB snatches (with extra swing in transition)

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AMRAP 12

3 DKB Push press

6 DKB Thrusters

8 DKB Swing

20-30 sec. rest

*rounds must be done unbroken