AMRAP 13

3 Strict Ring Dips
30 Double Unders
3 DB Snatch
3 Strict Ring Dips
30 Double Unders
6 DB Snatch
3 Strict Ring Dips
30 Double Unders
9 DB Snatch
.........
add 3 db snatch per round

DB 22,5/15kg

Goal 8 +

Build to Heavy Single

Todays 1RM

4 rounds:

20s hollow hold
10s rest

into...

4 rounds

20s glute bridges
10s rest

4 x 6 V.1/120s

1:00 Active Spiderman
1:00 + 1:00 Pigeon Pose
1:00 + 1:00 Banded Lat Stretch
1:00 + 1:00 Banded Triceps Stretch
1:00 + 1:00 KB Pectoralis Smash

5x5 Back Squat @75%
- Rest 2-3min btw sets

3 Rounds:

10 Air Squat
5 Push Up to Down Dog
10 Walking Lunge
:20 Hs Hold

Sccumulate 50 ghd sit ups
everytime you break 30 DU's

15min AMRAP

100 Double unders
50/35cal Bike
25 Ring dips

For time:

3 Rounds

15 Double DB Squats
15 Handstand Push Ups

Then 400m Farmers Carry with DBS

Then

3 Rounds

45 Air Squat
15 Double DB STOH

Dumbbells 22,5/15kg

15-20m