hand stand position
hand stand push up
hand stand walk
4 ROUNDS
12 front rack lunges
7 hand stand push up
4 ROUNDS
9 hang power clean
5 thruster
4 ROUNDS
6 hang power snatch
7 bar facing burpees
5×2+4
buy in 75 wall ball
+ max roundds in remaining time of:
12 pull up
5 2xDB devil press
rope climb
legless rope climb
5 ROUNDS
5 power snatch
3 bar muscle up
5 ROUNDS
5 ohs
3 wall walk
3×3 70%
3×2 80%
3×1 90%
100 DB snatch
in remaining time max rounds of BELLA COMPLEX
1 clean anyhow
1 front squat
1 stoh
1 front squat
4×8+12/side
20 goblet squat
15 american swing
30 tuck sit up
in 13′ window find 1 RM
9 deadlift
12 box jump
9 bar facing burpees
6+6 KB snatches
6×2+3
70+%
1 cal row/bike/sky
2 power snatch
3 knees to chest
4 2xKB stoh
in 13′ window find 1 RM
20 wall ball
15 DB snatches alt.
10 burpees touch
6×4
75+%
4′ AMRAP
12 pull up
9 hspu
4′ AMRAP
7 hang power clean
5 front squat
3 stoh
4′ AMRAP
6 1 arm DB devil press
6+6 1 arm DB oh lunges
12 V sit up
75″ rest b/t amraps
6×3
70+%
2′ rest
TABATA 1
russian swing
TABATA 2
jumping lunges
TABATA 3
2xkb snatch alt. clean&jerk
TABATA 4
wall plank
in 13′ window find 1RM
1 cal bike/row/ski erg
2 rope còimb
3 hspu
4 clean&jerk
5 russian twist
in remaining time max rounds of BEAR COMPLEX
6 russian v up
8 back arch rock
10 hollow rock
15″ plank forward arms
5′ AMRAP
12 cal row
21 american swing
rest 60″
5′ AMRAP
12 ttb
9 deadlift
6 burpees over the bar