1 x 3 (75%)
1 x 4 (90%)
3 x 4 (95%)

Percenatage from 1RM

Entry key 3200m row
➡️ With 1 ball all the time
160 wall ball (2 work together, 1 row, 1 rest)
120 pull ups ( 2 sync. , 1 keep the ball, 1 row)
80 air squat (3 sync. , 1 row)
Run to Arktikum stairs up with the ball. (3 run, 1 row)
40 T2B ( 2 sync. , 1 hang bar with ball in your knees, 1 row)
20 box jump over (2 walk sync. (1 ball), 1 front plank, 1 row)
Run together 800m

Best result: max meters row

🆘 Penalty if you drop ball: 5 burpees sync.

On the 2:00 x 10 Rounds:
8 Double Dumbbell Box Step Overs
Max Meter Row

Box: (24"/20")
Dumbbells: 22.5 / 15 kg's

HS-walk 3x15m or Shoulder taps 3x40

Tempaus

3 Sets
15 Scapular Push Up on Rings
10 Single Leg Hip Thrusters
20 Alternating Single Leg Cone Touches

Superset 1
4x
7 floor press (build up in weight)
7 push ups (weighted)
-rest 2min between sets-

Choose between Mary or Cindy

Handstand
Hspu
Warm up:
classic gym
Core + push up
Shoulder skill

Fejallas 3szogbol falnál
Emelesbol zsugorba
Emelesbol Terpeszbe
Emelesebol nyújtva

Kipping mozdulat gyakorlása
Testhelyzetek kezdő - vég

Wod: 8 perc
Push up 6
Hang 20"
Handstand 20"

30min AMRAP:
Jackie +
Karabell +
AMRAP of Cindy
So the order of this workout is:
Row 1000m
50 Thruster 20/15kg
30 Pull-Up
Then
10 rounds:
3 Power Snatch 60/40kg
15 Wallball
Then
AMRAP of “Cindy” in the remaining 30 minutes.
Round of Cindy is:
5 Pull-Up
10 Push-Up
15 Air Squat

If it’s a big class then go in 2 heats