For time

• 150 wall-ball shots

  • ♀ 14-lb medicine ball to 9-foot target
  • ♂ 20-lb medicine ball to 10-foot target

front squat 3-3-2-2-1

• add weight in every set, last single should feel challenging

Rest day - what did you do?

EMOM 8 min

HS practice (wall, box or freestanding)
4-10 Ring dips (strict or kipping)

6-6-4-4-3-3

Go every 2:30

30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
2:00 row or ab
20 walking lunges
20 alt hand db power cleans
10+10 single arm db thrusters
10 scap pull ups
5 kipping knee raises
3-5 burpee pull ups
Metcon prep
2 sets
6 front rack walking lunges
6 double db power cleans
6 double db thrusters
rest 1 min bwn sets

2 раунда не торопясь
*25 подтягиваний (по 10;5)
*25 кал байк
*18 НКП
*25 кал гребля
-отдых 2 мин

Dumbbell Bench Press + Plank Hold

4 x 6 + 0:30

5 ROUNDS OF:

- 30s Sled Push
-60s Rest-
- 30s Max Cal Row/Ski
-60s Rest-
30s DU
-60s Rest-

Hang squat snatch 3-3-3-2-2-2-1-1-1 reps