3-4 Sets of 8-12 Reps:
A. Strict Ring Dips
B. Double Dumbbell Front Rack Box Step-ups (20")
C. Lying Double Dumbbell Triceps Extension

*Repeat From 5/23/22 

For Total Load:
5 Sets of 4

3 rounds

100 su
5 power cleans
6 thrusters
7 pull ups

AMRAP 13

Buy in : Row 1k / Bike 2k

Remaining time:

20 Box Jumps 24"/20"
10 Toes To Bar

20 min

• 12 Wallballs
• 8 T2B
• 2 D-Ball Cleans 50kg
  • 15m walk w d-ball

On The 2:00 x 10 Rounds:

1 Rope Climb
15 Wallballs 20/14p
Max Calories Row

Score : total calories

For time:

15 Power Snatch
30 Box jump Overs 24"/20"
12 Power Snatch
24 Box Jumps Overs 24"/20"
9 Power Snatch
18 Box Jumps Overs 24"/20"

Use Snatch weights From 31.5.2022

( 8 - 15 )

1:00 Banded Lat Stretch ( Each )
1:00 Pigeon Pose ( Each )
1:00 Child Pose
1:00 Squat Hold

3 x 15 Pull Apart
3 x 15 Glute Bridges
3 x 15 Hollow Rock

5 Min ergo / Run

For time: 2x ”Baseline”
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

Odd: 5 hspu
Even: 5 strict pull up