AMRAP 15:
30 Line Hops
20 Glute Bridges
30 Line Hops
20 Broad Jumps
30 Line Hops
20 Front Plank to Push-up Plank

OR

AMRAP 15:
30 Double Unders
15 Double Dumbbell Deadlifts
30 Double Unders
15 Double Dumbbell Hang Power Cleans
30 Double Unders
15 Double Dumbbell Push Jerks

Skill "mérlegek"
warm up classic gym
2x10 pull up 2x10 push up
GHD sit up, and back up 3x10

to bar
tuck hang
pike hang
one leg
to leg

to ring
wod: 5 rounds , 7' time cap
15 squat
10 lunges
5 v sit

AMRAP 20:

50 Wallballs (20/14)
40 Box Jumps (24″/20″)
30/24 Calorie Assault Bike
20 Toes to Bar
10 Bar Muscle-Ups

KILOS- (9/6)

Eilinen

Sumo Deadlift
5-5-5-5-5
Moderate weight. Good form.

AMRAP in 20 minutes
9 Squat Cleans @40/30kg
9 Kettlebell Swings @24/16kg
9 Toes-to-Bar
9 Push Presses @40/30kg
9 Burpees

Front Squat + split jerk

6 Sets

3 Front Squat + 1 jerk 80% Split jerk

Behind knee snatch grip push press

5x3 70% focus is lock out.

Workout

9 Amrap

12 Double KB Russian Swing
9 Double KB Push Press
6 Bar mu

24/16kg

Rest 10

30 KB Snatch
30 KB OHS
20 Ring Mu

32/24kg

Reps of 30-20-10
DB Hammer Curls
Glute March
Rolling DB Triceps Extensions

10 Minutes of easy rowing or bike or ski erg or jog at a conversational pace.

4 Round not for time of:
Double KB Front Squats 12 reps unbroken
Double KB Push Press 12 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)
Bar Muscle Ups 8/6 reps

AMRAP 40 min of:
- 1100 m run.
- 23 C2b Pull-ups.
- 23 Thrusters 30/20 kgs.
- 23 Kb Swings 24/16 kgs.
- 23 Pistols.
- 23 Ring Dips.
- 23 Wall balls 9/6 kgs.
- 23 HSPU.
- 23 Gob Squats 24/16 kgs.