3rounds of:
1min on/ 1min off
ME Burpee TTB/TTR or -rope
ME Mu`s
ME Box Jumps
3sets:
5 Side plank rotations + 10 Side plank Crunches + ME Side plank leg elevation or leg raise
Then other Side
1min rest between both sides
Tabata Banded Dead Bugs
Find max weight for:
P. Snatch + H.P. Snatch + OHS
then
3x @ 90%
10min AMRAP of:
6 H.P. Snatches (52,5/35kg)
9 Double KB - Front squats (2x24/16kg)
12 pull ups
Work up to a heavy single
1. Emom5 do 3 ps @ 80-85%
Rest 2 min
2. Emom5 do 6 PS @70-75%
Rest 2 min
3. Emom5 do 9 PS @50-55%
Row:
5sets:
100m Sprint
1min rest after every Sprint
Then
5sets:
50m Sprint
100m moderate
50m Sprint
1min rest between sets
Then
50m Sprint
100m moderate
50m Sprint
200m moderate
50m Sprint
300m moderate
â?¦. Go on until 500m moderate, then the WOD is over
Shoulder and upper back