Clean & Jerk RM

1 ¼ back squat 4x4 reps

Team WOD - Changement après 5 aller retour de course
Pour le temps:
10 Pistols
20 Dips
30 Tractions
40 Burpees
50 Box Jumps
60 Pompes
70 Sit Ups
80 Fentes
90 Four Count Flutter Kicks
100 Air Squats

5 Intervals 3’ ON, 1’ OFF of:

12 pistol squat alt

10 DBs Devil Press 2x22,5/15

in the remaining time max reps:

box jumps over

EMOM 16

1) 12 alt. pistols
2) 12 - 16 toe to bar
3) 3 MU
4) rest

3 rounds @ steady pace
12 Prone Cuban Presses
2:00 Assault bike or run
8 Kang squats
2:00 SkiErg or row
4 Deck squat to handstand
3 rounds, for quality
20m Duck walk
20 Banded glute bridges
20m Bear crawl
20 Band pull-aparts
20m Monkey crawl

Run 50 min

Eilinen

• 4 Round of:
Rope Climb 3 reps
GHD Sit Ups 21 reps
GHD Hip Exstensions 21 reps
(Selezione la variante di Rope Climb; Standard, Legless o Standard con Vest (9/6Kg))