5 rounds for time:
1 Rope Climb 4m
6 C2B
1 Rope Climb 4m
12 Power Cleans 43/30kg

Támasz helyzetek !

warm up:
classic gym, Zoo walking
+core

támasz helyzetek korláton, box-on, bar-on

Tempaus seisoma-asennosta 5 x 3

Tempaus riipusta 5 x 3

A,
Hang Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
"IsaGrace"
For time:
30 Snatches@61/43kg
30 Clean & Jerks

Goal: sub 8 mins

C,
3 rounds for quality of:
15 Band Pull Aparts
Hollow Hold, 20 secs
10 Band Front Raises
L Side Plank, 20 secs
10 Band Face Pulls
R Side Plank, 20 secs
10 Scap Pull-ups
Superman Hold, 20 secs

Complete 2-3 rounds.

• 4 Sets of:
GHD Sit Ups 10-15 reps unbroken (tempo 3030)
1:00 rest each sets

3 Rondas
500 row
15 thruster Db 22/15
9 mu bar

3x8' AMRAP, 2' rest
30 DU/60 SU
20 KB swing @ 20/12kg
10 V-up
5 burpee

W.UP
200mt run
2RND
15 V-UP
15 HRPU
30" SQUAT HOLD+PLATES

A.
8)
WOD TEAM AMRAP 45'
A) 100MT YOKE + 100MT S. RUN
B) MAX CAL. BIKE
20 CLEAN&JERK
30TTB S.
400MT RUN ALT. +MB
30 DL
20 ALT DB SNATCH
30 CAL. ROW
20 BBJO
10 BMU S. /10 A e B
(sc. 15 C2B)

[YOKE CARRY] (

)

Deadlift 6x6 /3min
75-80%

Warm up(10)
3rds
10 heel grab
10 swing kicks
10 pik n grass

RCVR(25)
walk, run, jog, bike

Finisher
50 flutter kicks
1:00 IT stretch