“ELLEN”
3 rounds for time:
20 burpees
21 alt. db snatches @22/14kg
12 db thrusters @2x22/14kg

EMOM 10 (5x both)
odd: 8 lateral raises
even: 8 horizontal row

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For time:

60 GHDSU
15m Back Rack Walking Lunge
15m Front Rack Walking Lunge
15m Overhead Walking Lunge

52,5/37,5kg

CAP 10

5 RFT:

60 Double Unders
15 Overhead Squat
3 Rope Climb

( 12 - 20 )

• Smooth pace on DU´S. Breath and relax shoulders.
• 1-2 Set on the overhead Squat. Squat low and stand fully.
• Strong foot clamps @ minimal pulls to get up the rope each rep.

On The 2:30 x 6 Sets:

4 Bench Press ( 68 - 78% )

3 RFT:

20 Dumbbell Snatch 32,5/22,5kg ( 25/17,5kg )
10 Deficit HSPU ( 3,5"/2" )

Time Cap 10

3 Rounds For Time :

1250m Row ( Run 1000m )
10 Ring Muscle Ups ( Bar )
100 Air Squat

TC 30

3 - 4 Rounds:

2:00 Bike, Row ro Run
15 OHS
10 Banded Ring Dips
20 Single Unders

For time
1) pull up / ring row
2) s.a. db devil's press
3) push up
4) s.a. db squat clean
5) v-up
6) s.a. db hang slipt snatch
7) burpee
8) s.a. suitcase kb dl
9) kbs
10) db stoh

First do 1 rep of movement 1, then 2 reps of movement 2, 1 rep of movement 1 - 3 reps of movement three, 2 reps of movement 2, 1 rep of movement 1 and so on until the list is finnished.

A,
Back Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Every 5 mins for 25 mins do:
Run, 400 m
12 Hang Power Snatches, 43/30kg
8 Pull-ups

C,
Every 3 mins for 9 mins do:
10 Alternating V-ups
Hollow Hold, 15 secs
10 Hip Extensions
Hip Extension Hold, 15 secs