lajikuvaus myöhemmin

AMRAP 10-15: 
20/15 Machine Cals
15 Hollow Rocks 
10 Step-Back Lunges
5 Push-Ups

Front squat
- 6 x 2 @80%

6 rounds:
30s on, 30s rest for each exercise
Wall balls (20/14)
Med ball cleans (20/14)
Med ball squats (20/14)
Toes to bar
Hand stand walk
Pull-ups

For time
210 pull ups
210 dips

3 sets:
20 Hollow Rocks (Weighted if you want)
20 Reverse hypers (Use ~25% of your 1 RM back squat)
30 sec Table top hold or face up plank
10/10 Tall kneeling Pallof Press @2222

For time

1 000 burpee

MARTEDI
A.
3 rnd
1k Bike
15 Banded Good Morning
15 Thruster DB
PVC+MOBILITY
2 RND
Single-Arm Ring Row x 5 rep per lato

Rest 15"
Reverse-Grip Push-Ups x 10 reps
Rest 15"
Band Pull-Throughs x 10 reps

Rest 15"
30" Supinated-Grip Hang from Pull-Up Bar
Rest 15"
Kettlebell Cossack Squat x 5 rep per lato
Rest 15"

B.

Push Press
4×5 da rack

C.
Back Squat
Set 1 – 5 rep @ 65-70%
Set 2 – 3 rep @ 75-80%
Set 3 – 1 rep @ 85-90%
Rest 2-3'
poi
Ogni 2' per 10' (5set)
Back Squat x 3 rep @ 90%

D.
5rnd
30 DB Thrusters (15/10KG)
15/10 Cal. Bike
20 Alt. DB Snatch (20/15kg)
15/10 Cal. Bike
Rest 2'

E.
HSPU
GHD
18-15-12-9-6

Strength
. Walking lunges front rack @ 60% body weight (50kg) 6 steps

15 Rounds For Time:
15/12 Calorie Row
12 Burpees

Time Cap: 30 Minutes