15 close spread leg straddles
20 deadbugs
40 side scissor kicks

3 x 5

ring függő mérlegek

10' Melegítés: classic gymnastic +core
2*10 front bend
2*10 side bend

5' 2*2*10 fekvésbe db emelés
2*2*10 fekvésbe bend emelés

SKILL 15 '
WOD: time cap: 10'
10" hollow 10" arch 10" front plank 10" side 10" other side 10 Sec rest

4x4 @ 82%

Clean & jerk

Build up to a heavy single clean and jerk in 20 minutes.

*2 x same weight before adding more weight on the barbell

FS
6x2 @86.5%

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row
Men use 50-lb. dumbbell

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

A. 10' EMOM
even - 5 HSPU
odd - 8 T2B

B. 10' EMOM
even - 30 dubs
odd - PC TnG x 5 moderate weight
+
15 min AMRAP
500m row
50m bear crawl
30 C&J, 95#, add 20# every round

A. Completed as Rx'd
B. Completed as Rx'd
+
2 + 5 C&J @ 135#

For time / kaverin kanssa tai ilman
By in 150cal soutu

6kierrosta
CINDY

4kierrosta
8 käsilläseisonta punnerrus
15 swing

3kierrosta
15 boxia
12 Riipusta rinnalleveto kyykkyyn

2kierrosta
20 wallball
30ttb

50burpee

E1.5MOM

1 C&J @79%