3 Rounds

40 Air Squats
30 Snatches 30/20

20 Burpee Box Jump Overs

10 x 1 min AMRAP, rest 2 min btw rounds

2 Ring Mu
20 Du´s
6 m HS walk

A: Max reps push ups
B: max rep wide push ups
C: max rep Diamond push ups
D: singel arm db shoulder flys 3x8/each arm
E: overhead db triceps extensions 1x8/each arm
F: oculsions db biceps curls

Choose 1 between 1a/1b and 1 between 2a/2b done as a superset.
1a) Weighted Straight Leg Sit-ups: 4 x 15.
1b) Elbow Plank: 4 x 30s.

2a) Banded pull-aparts: 4 x 50.
2b) Banded Facepull-aparts: 4 x 25.

FOR TIME

• 50/40/30/20/10 Cal Assault Bike Row
• after each set do: 10 very Strict Pullups and 20 walking lunges

Amrap 15

10 Frontsquats
12 box step ups w barbell
14 floorpresses
16 Push-ups
18 stoh
55/35kg

To be announced.

Amrap 12
10 alternate arm slamball thrusts 10 lbs
10 slamball floor slams 10 lbs
10 pistols, alternating

3*
20* Jumping Jack
5* Inch Worm
10* BB Thruster
30" Side plank R/L

AMRAP 5'
50* DU
10* Thruster 30/20kg
3' Rest

AMRAP 5'
40* DU
8* Thruster 40/25kg
3' Rest

AMRAP 5'
30* DU
6* Thruster 50/30kg

3*
1' HS Hold
1' Hang on Bar
10* Single Leg KB DL R/L
10* Single Arm KB Press R/L

170 min
Warm up for 25 min
1.Gymnastics
A. HSW practice for 10 min

B. 3 rounds:
- 8 RS
- 1 S + 1 HTR
- 3 TWB

C. BMU practice for 20 min
- 7 x 3 + 2 = 23 reps

D. Strict HSPU
- 3 x 5 @ abmat + 10 kg plate

2.WL
A.Power clean Touch n'go 4 RM

B. Clean pull
4 x 3 @ Clean and jerk PR Weight - 70 kg

3.Conditioning
A. Prep. for metcon: Rope climb practice on a short rope

B. 10 min AMRAP:
8 Ball over shoulder 50 lbs
8 Burpee box jump overs 24 inch
2 Rope climbs (Short rope)
Result: 3 rounds + 7 bbjo

• Rest 5min-

C. 3 rounds for time:
40 m Bear hug Medball carry 50 lbs
12 Toes to bar
50 Double unders
Time: 5.27
Rounds: 1.55, 1.56, 1.36

4.Accessory
A. Bicep curl & press
3 x 10 x 15 lbs
B. Single arm DB push press
3 x 10 x 15 kg
C. Bicep curl
3 x 8 x 10 kg