Kovacs Competitor Wod

A. For time:
21-15-9 HSPU
3-2-1 Rope Climb
150-100-50 Double Unders

B. Max reps push-up x 1 set

A. For time:
30m HS walk
30 Power Clean@60/40kg
20 Ring Mu's
20 Squat Clean@70/45kg
10 Strict HSPU
10 CNJ@80/50kg

A. Deadlift 4 x 6 reps@load by feel
Rest 2'

B. For Time:
21/15/9
Du's
Hang Power Clean@40/25kg
Wall Ball@9/6kg
Burpees

A. 4 RFT
10" Hold Chin Over The Bar
15" Hollow Position
10" Handstand Stomac To Wall

B. AMRAP 15'
2-4-6-8....Power Snatch@40/25kg
10 Box Jump@60/50cm

A. 3 Rnd Of:
5 Ring Push Up
10 MB Sit Up@9/6kg
10 Pistol alt.

B. Amrap 18'
60m Shuttle Run
20 American Swing@24/16kg
30/60 DU/SU

A. For time:
100 STOH@60/40kg

Every time when sou broke the set: 200m Run.

B. AMRAP 5:
Back Squat@50% of 1RM

A. For Time:
1050m Run
20 Hang Power Clean@40/25 kg
20 OH Lunges@40/25 kg
20 Burpees Box Jump@60/50
20 Thruster@40/25 kg
700m Run
15 Hang Power Clean@40/25 kg
15 Front Rack Lunges@40/25 kg
15 Burpees Box Jump@60/50
15 Thruster@40/25 kg
350m Run
10 Hang Power Clean@40/25 kg
10 Back Rack Lunges@40/25 kg
10 Burpees Box Jump@60/50
10 Thruster@40/25 kg

A. For Time:
21-15-9
Bench Press@60/40
One-arm KB Snatch@12/8 (Swing Mode)
One -arm DB Row@20/10

B. Accessory:
4 mins Gymnastic Swimming

C. Tabata:
Deadlift@70/50

A. AMANDA
9-7-5:
MU'S
Squat Snatch@60/40kg

B. 50 Front Squat for time@60/40kg