• reverse hyper

4x15-20

1) EMOM X 15:
- Min. 1 - 30 seconds Max Wall Balls (competitors do heavy Wall Balls - 20 lbs. for women, 30 lbs. for men)
- Min. 2 - 30 seconds Max KBS to Eye Level @ 53/35
- Min. 3 - 30 seconds Max Cal. Row/Bike/Ski

*Each minute you will perform 30 seconds of work and have 30 seconds of rest before moving to the next station. Strive to maintain a consistent number for each movement throughout the duration of the workout.

3 rounds:
10-8-6 frontsquat
10-10-10 rdl

3 rounds:
10 db bench
10 dp bicep curl

Snatch technique

20min to find 1RM of the day in Squat Snatch. Time starts when you load the bar.

Then 6-9 reps every 60-90sec with 80-85%

RPE 5

Add 5kg every round
Start from Girls 20kg Boys 30kg

OHS
FS
BS

TC: 25min

3rounds
20x Sit up
20x Leg raise
20x Crunch

FT -AFAFP

30-20-10

Thrusters 35/25

Pull-ups

Row cals

Strenght
back squats, 10' EMOM 5 reps@60%

WOD
For time, working on the odd minutes, and resting on the even minutes:
50 pull-ups
push presses, 50 reps
back squats, 50 reps

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.

30 min (5 rounds)

Round 1 (6 min)
10 squat jumps
10 push ups
10 WB

Round 2 (6min)
12 plank jacks
12 dips
12 alternating jump lunges (12 each leg)

Round 3 (6 min)
15 burpees
15 T2B
15 STO (mb, DB, or kb)

Round 4 (6 min)
15 v ups
12 box jumps
10 decline push-ups

Round 5 (6 min)
10 squats
10 HSPU
30 mountain climbers

• all rounds are AMRAP
• score is total reps for each round

Overhead Squats- 5reps
Box Jumps- 5reps

Mobility