12min EMOM
1. 6 TNG P. Snatches @50-60%
2. 2-6 Ring MU
4 sets of:
4min on 2min off
25/18cal Row
10 Thrusters @50/35kg
15 GHD sit ups
15 Push ups
ME DU´s in remaining time
3 sets of:
6-8 rom. DL with controlled ecc.
rest by feel
6-10 single arm DB-Floor Press (each side - 1sec. hold at bottom pos.)
rest by feel
8min AMRAP of:
5-10-15-20... Air Squats
- 12cal Row after every round -
3 Sets of:
8-12 anchored AbMat Sit ups
20-30sec. swiss ball "stir the pot" (switch direction after 2-4 circles)
Jumping Bar Muscleups + cyclist squats
Amrap3
1. Burpee over parallette
Rest 1 min
2. Situps
Rest 1 min
3. Stepups
AMRAP25
100m Farmers walk (2x24/16)
50 Doubleunders (cap 40s)
30 Situps
10 Decksquats
Rest 3 min
AMRAP5
Target Burpees
Row
6 Shuttle Run
6x7.5m Shuttle Runs at 0.00 and every 3 minutes
Rest
Row
6 Shuttle Run
6x7.5m Shuttle Runs at 0.00 and every 2 minutes