A,
5 rounds for quality of:
Farmers Carry, pick load, 15m
Sled Pull, pick load, 15m
Rest 2 mins

B,
Complete as many rounds as possible in 15 mins:
21-15-9 reps of:
Wall Ball @9/6kg
Assault Bike Calorie

Goal: 3 rounds

C,
For quality:
100 Seated Banded Leg Curls
3x10 Back Extensions
Arms Overhead Hip Hinge Hold, 3x 20 secs

A,
Clean & Jerk 3-3-3-3

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

B,
For time:
50 Dumbbell Burpee + Power Clean + Push Press @22,5/15kgx2

Every 1 min (starting at 0:00) complete:
3 Ring Muscle-ups

Goal: sub 12 mins

C,
3 rounds for quality of:
10 Strict Toes-to-bars
10 Seated Barbell Good Mornings, pick load
Barbell Back Rack Hold, pick load, 20 secs
Rest 1:30

7-10 Strict Toes-to-bars
Seated Barbell Good Mornings- moderate load
Barbell Back Rack Holds- heavy load, try close to your 1RM Back Squat

Bent over barbell row (supinated) 1-2-3-4-5-6-7-9-10 reps

Complete as many rounds as possible in 20 minutes of

• 4 strict pull-ups
• 8 push-ups with feet on a box
• 12 med-ball cleans

♀ 20-in.box, 14-lb. ball
♂ 24-in.box, 20-lb. ball

6 Rounds

• 2 min Erg
• 1 min Deadlift 2x24kg Kb
• 1 min Squat 2x24kg KB
• 1 min Burpees

No score - just Keep it going and set a rep-goal for each movement and Try to reach that

5 rounds

12 KB Swing
12 Wall Ball
12 Box Jump
12 Burpee

17-JAN-21
Warm up, stretch

WORKOUT
4 Rounds

1 min run
20 Air squats
15 Glute bridge DB bench press
5 burpees

3 Rounds:
8-10 Barbell hip thrust with 1s hold
30sec Rest
20 Alt. curtsy squat
1min Rest

In 15 minuti
5 round
20 cal bike erg
10 thrusters 52.5kg
Nel tempo rimanente trovare il massimale del complex di 3 front e 1 jerk

5 round
1'-cal bike erg
1'-power clean 60kg
1'-max bar facing burpees
1'-rest