3 rounds

30 blade push ups
20 sek ring support in L-sit
20 abmat sit ups
30 + 30 sec side plank hold

21-18-15-12-9-6-3
Kettlebell Swings (70/55#)
Knees to Elbows

7 Minutes Burpee over Box 24"

5 Min rest

Prowler push 4 lengths

Rest day
JH 30 min

3- 1min rounds:
Wall Balls
SDHP 75/55
Box Jumps
Push Press
Rowing (cal)
Rest

21-15-9

Deadlift #315

Box Jump 30"/24"

Kettlebell snatch technique

AMRAP in 20 Minutes of:

Run x 400m
Weighted Box Step Up (24/20) x 10
KB Snatch Right Arm (53/35) x 5
KB Snatch Left Arm (53/35) x 5
Abmat Situp x 15
*Note: Use sandbag (50s/30s) for weighted box step up.

4 rds + Run (44 SB, 35 KB)

Strength:
5 X 5+ Bench press @ 60% 155lbs

Conditioning:
30 - 20 - 10 of:
-Kb snatch to OH lunge 53lbs

-kb clean and press 53lbs

-lateral jump

back squats
7 sets of 5

45, 65, 95, 115, 125, 135, 145

1 rep max 155

3 сетови:
1 х Подигнување
1 х Згиб
2 х Подигнувања
2 х Згиба
3 х Подигнувања
3 х Згиба
.....
Се додека не можета да го комплетирате сетот. Потоа се обидувате повторно.