5 x 3
Snatch Balance nousu

EMOM 10
3x High hang Snatch

EMOM 10
3x Burpee +
6x Lunge jump +
9x Push up

4 x max reps

• 4 Sets of:
Strict Handstand Push Ups 10 reps
(Seleziona se lavorare a pavimento oppure con Deficit (10/5 cm) oppure con Vest (9/6Kg)
1:00 rest
BB Split Stance Romanian Deadlift 10 reps unbroken/side
(Utilizza un carico con cui riesci a fare 10 reps unbroken)

1:00 rest
One-Arm KB Row 10 reps unbroken/side
(Utilizza un carico con cui riesci a fare 10 reps unbroken)
1:00 rest

15min. EMOM

Etabler 1 snatch

Amrap 10

• 4 Ring Muscle ups
• 12 GHD situps

2 minute break

10 Min amrap

• 8 Bar facing Burpees
• 8 Hang power Cleans 40kg
• 8 Shoulder 2 Overhead 40kg

Score is your total amount of reps performed throughout both amraps

1: 20M Run
2: Push Ups
3: Air Squats
4: Sit Ups
5: Kettlebell Swings (35/53lbs)
6: Back Squats (65/95lbs)
7: Push Press (65/95lbs)
8: Hang Cleans (65/95lbs)
9: Overhead Walking Lunges (10/25lbs)
10: Deadlifts (65/95lbs)
11: 24" Box Jumps (Step-Ups/Jumps)
12: Burpee Box Jumps/Burpee Pull Ups

20M Run---2 Push Ups, 20M Run---3 Air Squats, 2 Push Ups, 20M Run---...

Video is of the first few and last two rounds.

BW: 130lbs

Skill:
Work progressions to Muscle Up

10 Rounds for time (30 minute cap)
2x muscle ups (sub is jumping MU or 3 pullups & 3 dips for each muscle up)
4x Curtis P’s (105#/75#)
6x Wtd sit ups (45#/35#).

4x5 of barbell bent over row (choose grip)

E5MOM x5:
5-15 T2B / K2E / kipping knee raise
20-40 DU / 40-80 SU
15 double kb STOH
- Tavoiteaika 2-3min / intervalli