TNG Power Snatch 5x5

2-4 rounds, nose breathing only:
5 Burpee
5 Hollow Rock
5 Kangaroo Squat

Rope climb w legless descent 5sets

Front squat 5x3

3-4 rounds for quality
8 x Tempo over head squat 4/2/1
8 x Ghd sit up
10 x Side plank rotation (right)
10 x Side plank rotation (left)
10 x T2B

• 12 Interval of:
Row 500 m @ 1-2’’ faster than 2000 m PR pace
1:00 rest each interval

• 4 Sets of:
Handstand Walk 15-30 m for time o Handstand Push Ups 15-25 reps for time
1:00 rest
Rope Climb 3-4 reps for time
Seleziona la variante (Standard, Legless, Standard with Vest (9/6Kg)
1:00 rest
GHD Sit Ups 15-25 reps for time
(Seleziona la variante; Standard, with MB (9/6Kg), with Vest (9/6Kg))

For time with partner:
100cal Assault bike
10 Alt. 1 arm DB hang clean + STOH 20/15kg

PARTNER A does assault bike, while PARTNER B completes 10 alt. DB hang cleans + STOH. When partner B has completed all 10 reps, make a flying switch and continue like this, until 100cal assault bike is done! You can pedal the bike only when the other partner is moving the DB.

Blackburns 3 kierrosta

Pystypunnerrus 5x8

Etuheilautus yhdellä kädellä 3x15/puoli (käsipaino/täysi liikerata)

Kapea penkki 3x12

Kohautukset kp 1x25-35

WOD

2' ON - 2' OFF x 6 intervals

AMRAP

9 KB Sumo Deadlift High Pull @32/24kg

7 Strict Hand Stand Push Ups or 14 PushUps

5 kB Swing PullUp