Amrap 7
2-4-6-8-10 etc.
Alternating db snatch 22,5/15 kg
Steps walking lunge 22,5/15 kg

Rest 5:00

Take the ammount of reps you did in the amrap and do them for time, first all db snatches then walking lunges, try to get sub 7 minutes

RM Clean.

5 rounds for time of:
50 double-unders
45-lb. dumbbell squat cleans, 15 reps
15 burpees
50 double-unders
Rest 2 minutes

Bench press 1 RM

3 X 5 Min Running Clock of:
GHD Sit Ups 30 reps
Handstand Walks with obstacle course max laps in time remains
1:00 rest each Running Clock
(Posiziona degli ostacoli lungo 5-7.5 m e attraversali. Ogni attraversamento è 1 lap)

21 WB
21 TTB
tabata hollow hold
15 WB
15 TTB
tabata arch hold
9 WB
9 TTB
tabata kneehugs

2 rounds
5m Duck walk
10 Hollow rocks
5 Planche push-ups
+
2 rounds
5 Inchworms
10 Tension swings
5 Kneeling jumps
+
Squat clean & DB bench press
Build to workout weight
+
2 rounds @ increasing pace
5 DB bench presses
3 Hang squat cleans
5 Toes-to-bars
3 Burpee box jump overs
1:00 Row

Lämmittely leikki ja mobility

vuorikiipeilijä tabata

12min amrap
6 kyykky
6 punnerrus
20m lankkukävely

loppuvenyttelyt

50 Calorie Row, 50 Abmat Sit-Ups
40 Calorie Row, 40 Abmat Sit-Ups
30 Calorie Row, 30 Abmat Sit-Ups
20 Calorie Row, 20 Abmat Sit-Ups
10 Calorie Row, 10 Abmat Sit-Ups

“Ball and chain” team wod
AMRAP 30 min (you go, i go)

10 Back-to-back squats with partner
20 Partner push-ups with tap to change (1-1-1-1...)
30 Partner wall balls 9/6 kg
40 Hang Clean and Jerk, DB 22,5/15 kg or KB 24/16 kg
50 DU or single-leg rope skips
400m RUN (together)

---

Squats, push-ups and wall balls together.
HCnJ and DU ygig, divide the reps as you like.

RX+ TBA