EMOM 12 min.:
- hold each exercise for 30 sec.-
1. Ring Top Hold
2. Bottom Up Kettlebell Hold
3. Ring to Chest Hold in Ring Row position
4. Banded Dead Bug
2 Rounds not for time:
Ring Body Saw x 12
Diag. KB V-Up x 10/Seite
Renegade Row x 10/Seite
Banded Oblique Twist x 20/Seite
Strict Hspu and handstandwalk progressions
Open 19.3
For time
200 feet db oh/FR walking lunges (22,5/15)
50 db box stepups
50 strict hspu or elevated or pushups
200 feet handstandwalk or bearcrawl
TC 10 min
- Snatch Press Down + OHS
- Snatch Push Press + OHS
- Drop Snatch + OHS
- 3+3 (33X1)
- 2+2 (22X1)
- 1+1 (11X1)
(TC: 20 Min)
- 3 Segmented Snatch Deadlift
- 10 DB Cuban Press + 10 Banded Pull aparts
- 30s Side Plank / Side
1-2-3-4
- Min Row
- Min Bike
(Time: 20 Min)
Rest 3 Min
4-3-2-1:
- Min Row
- Min Bike
(Time: 20 Min)
19.3