Wod
6 x 3 min work/ 2 min rest
Treeni:
25/20 cal Row
20 Burpee
10 Dual Db/Kb hang power clean 22,5/15kg
20 Hspu
60 Double unders

Hiki:

25/20 cal Row
20 Burpee
10+10 db hang power clean
10+10 db stoh
60 Single unders / Double unders

Complete Unbroken Set of this barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Score is the max weight use.
Time 20 minutes.

60 perces rúdsport edzés kezdő 1-es, 2-es szinten, gyakorlatok és összekötések egyaránt

15 min work, 1 min per move total 3 rounds

1. 10/15 kb/db deadlift
2. 10/15 Hand release push up
3. 10/15 Barbell row
4. 10/15 kb/db shoulder press
5. 10/15 V-ups

Warm up(10)
3rds(10)
20 jax
15 plyo
10 knee grab

WRK(18)
WRK for 18:00 minutes
10 dumbbell hang cleans
20 dumbbell hop overs
10 sit ups

Finisher
1:00 plank
1:00 hamstring stretch

For time:
24 cal ski
24 db push press
24 cal row
48 du/72su
24 cal ski
24 db thruster
24 cal row

M rx 2x20
N rx 2x15

3 rounds for consistency:
3 min ski, row or run for meters
1 min rest
3 min amrap: 5 box jumps, 10 wall balls, 15 sit ups
1 min rest
3 min bike for meters
1 min rest

WU
3rds
8x lunge
8x sit up
8x up down

4 Rounds:
8:00 Moderate-Hard  
5:00 Recovery Spin