Complete the following with all 3 machines: Row, Ski, AB
- Rest 3-5min btw machines

3min Zone 2
———————————————
4 rounds:
1min Easy
10/8cal Sprint
1min Easy
———————————————
3min Zone 2

3:00 Echo bike + 3:00 Row @ easy pace
+

2 to 3 rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk
+
2 Rounds
20/15 (cal) Row
10 Bar-facing burpees
1 Handstand walk, 25’/7.62m

Rounds 1/2
12 Power clean 60/40 kg
9 Pull-ups
50 DU

Rounds 3/4
7 Clean & Jerk
9 Pull-ups
15 Box jump overs

For time

Ring MU

E2MOM, 5 rounds
1-3 Ring MU
10 burpee

2-4rounds:

10 snowangel
10 GHD hip extension + 15s hold
20-30s hollow hold

3 rounds
Box jump
Power clean
Toes to Bar/v-up
Goblet lunge
Rest

Kommentoi mitä painoja käytit

Bench press 2x4, 1x3

AMRAP20

Partner A completes:

10 back squat 135/95 lb
15 box jumps
20 sit-ups

While partner B holds plank position

Back squat

3 x 5 reps starting @70% of 1RM

Increase weight every set if it feels ok

GHD sit-ups

3-4 x 25 reps, go every 2:00-3:00