2 x 13 min Amrap's @ca. 80% Effort.
Rest 2 min between amraps
A. AMRAP 13 min
15/12 Cal Row (anyhow)
10/10 Single arm OH high knee raises @controlled tempo
10/10 Suitcase Side bends @same weight as in OH knee raises
10/10 WB or w. same weight as before Single arm OH Split Squat
B. AMRAP 13 min
15/12 Cal AirBike
20 Alt Single arm Russian Swing @ca. 16/12kg
20 Alt Step-ups
20 sec V-up Hold