AMRAP 16
300m run
3-6-9...KBS
3-6-9...Goblet squat

Foam Rolling for 10 minutes and do some short mobility's.
Get Body and Mind ready for workout. TEST GYMNASTIC MOVEMENTS BEFORE HITTING WORKOUT

3 sets
10-20 sit ups
10+10m OH carry
5+5 windmill
5-10 hanging Leg raise

4 rounds:
10+10 one arm DB row
20-30s. active hang
10+10 one arm DB press
10 plank shoulder taps (slow and controlled)
-rest 1-2 min between rounds-

Warm up(10)
3rds
20 heels to rear
10 pik n grass
5 over/under

WRK(24)
WRK 3:00 REST 1:00 x6
12 dumbbell power clean(chose weight)
12 burpees
24 alternating sit up

Finisher
50 tucks
1:00 hamstring stretch

strength

Bench press
10 sets of 5 reps
Use same weight accross sets. First set should be RPE 6/7. If you have a 1RM or theoretical 1RM use 60%.

accessory

5 sets of
8 DB bench press
8/8 single arm DB rows
60 sec rest between supersets
load should be 90% by last set

workout

AMRAP 10mins
5 tempo ring push ups
5/5 KB snatch
5/5 KB clean
10 tempo lemon squeezers

pump

100 banded pull aparts in as few sets as possible

2-3 min light cardio
1+1 min hip flexor/quad strech
1+1 min leg across body strech
10 banded pass throughs
10-15 band pull with light band

строгий кор 8 серий
таббатой чередовать холлоу и арк позиции
20:10 ( 4 минуты)

E2,5min
4×12 reps × strict banded pull ups

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E2,5min
3×12 reps × single arm bent over DB rows

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For time:

1000m bike erg
6 HSPU or 30s HS hold against wall
20 ring rows
20 pistols
20 ring rows
6 HSPU or 30s HS hold against wall
1000m bike erg