A. Tabata
Side plank left
Side plank right
Plank
Hollow arch

B. With w.plate 2,5 and 5kg, 3 - 5 rounds of:
10/10 Deadlift with w.plate on stick
10 plate suitcase switches
10 deadbug alt. v-ups
10 alt. plank w. plate push and pull
10 arch chest + behind neck with stick

Otm 20

Part A).
Skill Primer
Tempo Muscle Snatch & Drop Snatch
(5-8 sets x 2+3 / 0:05 tempo)

Part B).
Snatch
(8 sets x 2 / Build up to a heavy 2RM)

AMRAP 16

10 Pull-Ups
20 Kettlebell Push-Press 24/16kg
30 Sit-Ups
200m Run

Build in 15 minutes heavy set of 4 in Bench Press

AMRAP 10
Row 500/450m
30 Kettlebell Swing 24/16kg
30 Lunges w/ KB

rest 3 -

AMRAP 10
Bike 1000/900m
30 Jumping Pull-Ups
30 Push-Ups

rest 3 -

AMRAP 10
30 Burpees
20 Box Jumps 24"/20"

2 Sets:
30 T2B
20m SA DB OH WL (10+10m) @22,5/15kg
800m Skillmill Run

• Rest 2min

30 GHD Sit-ups
20 KBS (US) 32/24kg
800m Row

• Rest 4min btw sets

3x2 Front Squat @80%
- Rest 2min btw sets

12-9-6
echo
bmu / scaled c2b or pull up

• 5 D-ball clean after each round @ M: 60-70kg / W: 40-50kg

rest 5min

15-12-9
echo
c2b / scaled pull up

• 5 D-ball clean after each round@ M: 60-70kg / W: 40-50kg

rest 5min

For time:

30/20cal echo / ALL OUT!!

20 Minutes Accessory Workout :

15 Weighted Sit-Ups
3 Strict Pull-Ups ( Weighted )
5+5 Front Foot elevated Lunges ( DB´S or KB´S )

rest as needed between movements