RestDay!

For time

• 7 single-dumbbell devil’s presses
• 100-meter single-dumbbell carry

♀ 35 lb
♂ 50 lb

GINNASTICA CALLISTENICA

In 28'

Buy in:
3rnds of

45 wall ball
30 cal row
15 ttb
Then AMRAP

5 syncro burpee
10 pull up
15 box jump over

Bench press 1rm

Complete as many rounds and reps as possible in 20 minutes of

• 3 wall walks
• 6 thrusters
• 18 burpees over the barbell

♀ 125 lb
♂ 185 lb

45min-1h PK

• valintasi mukaan 😎

A) Skill Work
- Kipping
- Knee raise/Knees to elbows/T2B
- Hollow/Arch holds

B) EMOM 12
1) Max reps T2B (one set)
2) 15 Heavy KB Swing
3) 20-30s Hanging L-Sit hold
4) Rest

C) For Time
21-15-9
- Cal Row
- Burpee box jump over

For time

• 50 box jumps
• 50 jumping pull-ups
• 50 kettlebell swings
• 50 walking-lunge steps
• 50 knees-to-elbows
• 50 push presses
• 50 hip extensions
• 50 wall-ball shots
• 50 burpees
• 50 double-unders

♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb ball
♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 20-lb ball