sit up
2 one arm power snatch
4 one arm over head squat
21 – 15 – 9
kb thruster ( push up if no equipment )
table row
20 one arm swing (only left)
20 goblet squat (hold kb only with left arm)
10 burpees over the kb
20 one arm swing (only right)
20 goblet squat (hold kb only with right arm)
3 burpees
1+1 kb snatch
AMRAP 2′
10+10 kb snatch
max rep V-sit up
rest 1
AMRAP 2′
10+10 clean & jerk
max rep V-sit up
1 burpees
2 kb thruster
work with one arm
10 kb deadlift
20 air squat
30 tuck sit up
3 russian swing
3 clean
3 thruster
3 snatch
3 push press
10+10 kb push jerk
20 jump squat
10 table row
10+10 kbpush jerk
20 jump squat
20 table row
10+10 push jerk
20 jump squat
30 table row
20 – 18 – 16 – 14 – 12
goblet squat
30 – 27 – 24 -21 – 18
american swing
60 – 56 – 52 – 48 – 44
single under
10 jumping jack
5 back extension
5 sit up straight arms
5 air squat
3 push up
3 sprawl
30″ rest between rounds
60 air squat
5 wall climb
40 air squat
3 wall climb
20 air squat
1 wall climb
50 air squat
4 wall climb
30 air squat
2 wall climb
10 jumping jack
5 back extension
5 sit up straight arms
5 air squat
3 push up
3 sprawl
3″ hs position
10-second front support hold
10 front support shoulder taps
10-second 45-degree handstand hold
10 shoulder taps (or small hand placements) in the 45-degree handstand position
10-second full handstand hold
10 shoulder taps or small transition steps
https://www.vimeo.com/347671518/7af7097754
20 reverse lunges (10+10)
1′ plank
10 table row
10 jumping jack
5 back extension
5 sit up straight arms
5 air squat
3 push up
3 sprawl
1′ max rep
1′ rest
EMOM 5′
60% of max rep
A
10 jump squat
10 push up
in remaining time max rep of jump rope
rest 1′
B
100 meter run
in remaining time max rep of sit up
10 jumping jack
5 back extension
5 sit up straight arms
5 air squat
3 push up
3 sprawl
1′ sit up
30″ grasshooper
1′ back extension
30″ grasshooper
1′ rest
5 hand stand push up
10 pistol squat
200 meter run
10 jumping jack
5 back extension
5 sit up straight arms
5 air squat
3 push up
3 sprawl
3″ hs position
burpees
V-sit up
10 jumping jack
5 back extension
5 sit up straight arms
5 air squat
3 push up
3 sprawl
3″ hs position
alternated
a) hollow position
b) arch position
7 hand stand push up
20 table row
30 burpees
40 air squat