3 kierrosta AMRAP

40 sek työ, 20 sek lepo

-Vaakarengassoutu
-Tiukka HSPU
-Pistoolikyykky, oikea
-Pistoolikyykky, vasen

Loppuun vatsat 3x10
hollowkeinunta
hollow vinossa/puoli
teriskeinunta
teris vinossa/puoli

Every min:

1 x hang power clean (pause) 70% rm
2 x power clean

Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 90%
(pause for 1-2 seconds in the receiving position)

Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 90-95%

1000m run
50 barbell lunges @ 105
40 GHD sit ups
30 KB swings @ 32
20 Thrusters @ 105
1000m row

For 10 rounds:
For 15sec max calories on assault bike, 3min rest between rounds. Count total calories.

Three rounds for one minute of:
Air Squats
Push Ups
Sit Ups
Body Rows
Jumping Jacks
Rest

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Final WOD ISD Scegli e prova uno dei WOD delle finali.
Or
• For Time:
Ring Muscle Ups 15 reps
One-Arm DB Squat Snatch (25Kg) 15 reps
Ring Muscle Ups 12 reps
One-Arm DB Squat Snatch (25Kg) 12 reps
Ring Muscle Ups 9 reps
One-Arm DB Squat Snatch (25Kg) 9 reps

120-125% of Max Snatch