5rft:
10x Push press 35/25kg
250/200m Row
10x OHS 35/25kg
200m Running

On the 0 min: 100/80 cal row

On the 10 min: 3 rounds:
10 push ups
15 sit ups
25/20 cal bike

On the 20 min: 100/80 cal row

On the 30 min: 3 rounds:
12 hang power snatches 25/15 kg
10 box jumps 24/20”
30 s HS hold / pike HS hold

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 pik n grass
100m run
:30 pigeon

WRK(16)
WRK 3:00 Rest 1:00 x4
10 sumo dead high pull w/kb,db,barbell
10 half burpees(chest to floor to squat position-no stand)
10 toe to pole, or leg raises

Finisher
100 cross crunch
1:00 hamstring stretch

Szintednek megfelelő feladatok várnak rád

Practice SLIPS for 20 minutes.

• Scales
• L-sits
• Inversion (handstands)
• Planks
• Stretching

Back squat 5-5-3-3-3-1-1-1-1 reps

11 Min AMRAP

12 HR Push Ups
18 KB Snatch
6 Handstand Push Ups
50 Double Unders

@24/16kg

140 min
Warm up for 20 min

1.MU
- Drills
- MU 5x1 + 5x2
- MU x 15

2.BMU
- 1x1 + 4x2 + 2x3
- BMU x 15

3.Squats
Back squat
6x5x70 %
- Go every 3 min
- 65 kg

4.Metcon
A. EMOM8:
1) 8 cal row
2) 8 pull up + 8 thruster 25 kg

Rest 4

B. EMOM8:
1) 10 TTB
2) 50 DU

A: Hspu 5set
B1: strict chin ups 3set
B2: Dips 3set
C: 12min amrap
9 cal Renegade bike
9 Hang Muscle Clean
9 Shoulder press
9 OHS
D: Triceps push downs 1xMax

AMRAP 20 minutes in teams of 2:
40 D-Ball Over Shoulder 40/30kg
40 Toes to Bar
40/30 Calories Assault Bike
40 DB Box Step Overs 2x22,5/15 kg (60/50cm)
40 Target Burpees

E2M for 16min(4 rounds)
1: Shoulder press x5
2: SA DB rows x8-12
+
10-1
KB swing
Burpees