L sit on chair
back exstension
tuck sit up
back extension
every round is: 20″ L sit on chair, 10″ rest, 20″ back extension, 10″ rest, 20″ tuck sit up, 10″ rest, 20″ back extension, 10″ rest
there is not rest between rounds
200 jump rope
3 RDS
20 air squat
20 kb snatch
2 RDS
20 jump squat
20 kb clean&jerk (10+10)
1 RDS
20 box jump
20 wall walk up plank
200 jump rope
5 push up
10 sit up
15 air squat
50 jump rope
20 american swing
5+5 kb over head lunges
100 american swing
150 push up
200 sit u p
300 air squat
in 15′
60 deadlfit
30 burpees over the bar
60 front squat
30 burpees over the bar
60 push press
30 burpees over the bar
in remaining time max rep of
SYNCRO PULL UP
A) 4 burpees box jump over
B) 3 squat clean
C) 4 front rack lunges
7 thruster
7 burpees
7 pull up (5 chest to bar – 2 bar muscle up)
1 hang power clean (above the knee)
1 hang power clean (below the knee)
1 squat clean
7 hang power clean
7 hand stand push up
400 mt run
-sit up
-sit up pass on kb
-over head sit up (right arm)
-floating kick
-over head sit up (left arm)
200 mt run
30 burpees
100 – 75 – 50 – 20 tuck sit up
in 10′
in a window of 3′
15 clean & jerk (60% of 1RM)
2′ rest
AMRAP 3′
10 deadlift
6 burpees over the bar
A) 6 burpees
B) 6 kb squat clean (jump squat)
C) 2+2 lunges kb front rack
7 kb thruster (or any object)
7 burpees over the kb
7 table row
rest in remaining time of 2 minute
1 hang power snatch (above the knee)
1 hang power snatch (below the knee)
1 power snatch
12 db shoulder to over head
12 db hang squat snatch
12 db devil press
A) 10 push up
or
10 american swing hand to hand
B) 40 single under (40 jumping jack)
plank in remaining time
100 single under (or 70 jumping jack)
60 – 40 – 20 american swing (air squat)
20 – 40 – 60 v sit up
1) 7 power snatch
2) 20 du / 40 su
plank in remaining time
50 du / 100 su
60 – 40 – 20 american swing
20 – 40 – 60 v sit up