20-seconds on : 10-seconds off (each movement)
Hollow hold flutters
Butt lift offs
Elbow plank tuck slide ins
No rest between the rounds
9 – 15 – 21
kb snatch
tuck sit up
goblet squat
FLOW: 9 + 9 kb snatch, 15 tuck sit up, 21 goblet squat
5 Candlestick roll
10 Cossack squat
10 Feet together squats
21 – 15 – 9
DB Deadlift
Handstand push up
Pistols, alternating
FLOW: 21 deadlift, 21 hspu, 21 pistol, 15 deadlift, 15 hspu, ….
200m Run
10/side KB snatch
200m Run
10/side Single arm KB Hang clean & push press
200m Run
20m Single arm KB front rack walking lunge (10m+10m)
Rest 1 to 2-minutes between rounds
skill 10′
try to accumulate 10/20/30 mt of hsw
(1) – Bulgarian split squat (left leg)
(2) – KB press
(3) – Bulgarian split squat (right leg)
(4) – KB row
(5) – Rest and recover
max reps in 1′ for every mouvement
3 on each side
5 burpees
10 american swing
15 air squat
2 squat snatch
wall ball
american swing
sit up
6 x 2+1
3 ROUNDS
30 box jump
20 front squat
10 power snatch
in remaining time
max rep of push up
1 x 12 10 8 8+
+
4 x 8
ADVANCED
emom 9′
3 pull up
3 ttb
unbroken
2 hang squat clean
DB snatch
DB goblet squat
after each round 30 DU/60 SU
3 thruster
3 burpees over the bar
75 power clean
every drop permorm 15 push up + 15 tuck sit up
5 bunny hop (against the wall)
https://www.youtube.com/watch?v=DcVF4kVZGZI
10 prone PPT pulses
https://www.vimeo.com/329045850/b2d4c13895
20 hand stand shoulder taps (back facing the wall)
20 – 40 – 60 – 80 – 100 – 80 – 60 – 40 – 20 single under
3 – 6 – 9 – 12 – 15 – 12 – 9 – 6 – 3 KB Thrusters
Only count unbroken sets