"Joshie"
3 rounds:

21 reps dumbbell snatch, right arm @15/10kg
21 L-pull-ups
21 reps dumbbell snatch, left arm
21 L-Pull-ups
The snatches are full squat snatches.
Timecap: 30 mins

Intermediate:
3 rounds for time of:
21 dumbbell squat snatches, right arm
15 L/tuck pull-ups
21 dumbbell squat snatches, left arm
15 L/tuck pull-ups

Beginner (A)
3 rounds for time of:
21 dumbbell squat snatches, right arm
15 pull-ups ( box assisted)
21 seconds hanging L-sit/tuck hold
21 dumbbell squat snatches, left arm 15 pull-ups ( box assisted)
21 seconds hanging L-sit/tuck hold

Beginner (B)
3 rounds for time of:
21 dumbbell power snatches, right arm
15 pull-ups (box assisted)
15 seconds hanging L-sit/tuck hold
21 dumbbell power snatches, left arm
15 pull-ups (box assisted)
15 seconds hanging L-sit/tuck hold

3 x 2 tempausta riipusta + 1 maasta, sopiva paino

Etsi painava
1 x raakarive + 1 x kyykkyyn rive + 1 x saksityöntö

Etukyykky
8 x 50 %
6 x 60 %
4 x 70 %
2 x 80 %
1 x 90 %

300 DU aikaa vastaan

[2 Sets]:
10 Rounds:
:30 Hard
:30 Easy

Rest 4 Minutes Between Sets.

3 rounds
10/8 cal bike or row
10 passthroughs
10 good mornings

Strength
5 rounds for quality
10 right arm DB strict press
0:45 plank with plate on back 35/25
10 left arm DB strict press
0:30 hollow hold

Warm up deadlifts and handstand push up

WOD
50-40-30-20-10
Calorie row

After each round
10 deadlifts 185/135
10 HSPU
30 dubs

• sub bike for row but 5 calories led each round

Rakenna itsellesi omat agilitytikkaat! Avaa instatili "linnealiftslifeup"

-ota mallia, koita tehdä perässä ainakin 10 erilaista agilityjuttua!

WOD
10 rounds
7 push ups
30-50 m sprinttijuoksu

RestDay!

22.3 Open workout

A,
2 Power Clean & Jerks, 85% 1RM

Every 1 min for 10 mins.

B,
For time:
1000 Weighted Box Step-ups @50cm @20/15kg

In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD.

goal: just get it done

C,
Gymnastics
Tabata Push-up
Tabata Chin Over Bar Hold

PVC+MOBILITY

3 RND
12 TOE TO TOUCH
12 HRPU
24 DU/48 SU

then

4 X40" Bodyweight Squat Reverse Lunge Flow (UNO SQUAT+UN REVERSE LUNGES+SQUAT +REVERSE LUNGES GAMBA OPPOSTA)
20" REST

then

3 rnd
Dumbbell complex

4 DB snatches + 1 Press every snatch (dx)
4 DB snatches + 1 Press every snatch (sx)
4 s. press (dx)
4 s. press (sx)

rest 1'

WOD
RX
"BISON"
FOR TIME
5 RND
8 Alt. DB Clean and Jerk ONE ARM
12 Box Jump Over
8 Toes to Bar
12 Pistol squat

WOD
SCALED
"BISON"
FOR TIME
5 RND
8 Alt. DB Clean and Jerk ONE ARM
12 Box Jump Over
16 L. Raises
24 AIR SQUAT