9-12-15

Thruster
GHD / abmat vatsa

AMRAP unbroken:

Standard Push-Ups x 20
Suspension Rows x 30
Bench Dips x 20
Air Squats x 30
Handstand Walk-Ups x 2
Crunches x 100

Nicole's Morning WOD:
20 minutes of yoga

Lunch Skill Work:
100 push-ups

Power snatch 5x2
Snatch pull 5x2
Neck press 5x4

5 Rounds x AMRAP 3:
12 Single Dumbbell Box Step-ups 22,5/15kg
8 Burpee Box Jumps
Max Calorie Row/ Bike

Rest 1 Minute Between Rounds

3 rounds:

30 shoulderpresses + push presses,
2 min rest

Sart with 50 % of your shoulder press 1 RM. Do as many shoulder presses as you can and go on with push presses as long as you have done 30 reps together.

Increase weight as many times as you can to keep the rep count at 30. repeat 3 times with the max weight (number of the shoulder presses may decrease and the push presses may increase).

EMOM 30min
6 ring dips
hold hollow
20 push ups
arch hold
8 press @40/25
L-sit

lepoja

5.4 Imported.

Gymnastics Skill:

EMOM for 10min

C2B pull-ups

pick a number you can maintain throughout the sets