A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)
B.
Complete rounds of 24, 18 and 12 reps for time of:
Burpees
Alternating Single-Arm Dumbbell Snatches
60kg deadlift (up the weight, concentrate on grip)
15kg (try 3×8 next time if it’s working up the weight)
20 seconds (gotta work on that grip)
L-taps (did it, didn’t understood it, ab curl while in upright on the dip station seemed more logical)
•
15kg (these feel great, always did, feel free to up the weight to 20)
12:18 (way too long, but ‘the engine’ as crossfiters say is non-existent. :D)