4 x 6 + (10 – 8 – 6 – 4)
50% – 60% – 70% – 80%
A) 2xKB/DB 5 squat + 8 steps over head lunges
B) 20 russian sit up pass on + hollow position in remaing time
C) every 20″ 3 hang squat clean
6×3 70%-80%
touch and go
buy in 100/80 cal row (80/60 bike)
in remaining time, AMRAP of
18 kb snatch
25 du/50 su
6×3+1
90″ rest between
BUY IN 100 sit up
4 ROUNDS
15 american swing
9 hand stand push up
CASH OUT 100 sit up
3×3 70%-80%
3×2 75%-85%
3×1 80%-90%
5 db/kb thruster
15 du/30 su
pull up (kipping/butterfly)
bar/ring muscle up
21 – 15 – 9
db snatch
db over head lunges
21 cal row
find in 15′ 1 RM of deadlift
A
21 box jump over
15 american swing
9 shoulder to over head
rest1′
B
15 burpee over the bar
9 american swing
6 shulder to over head
4×7+3
start at 70%
120″ rest
12 power clean
9 push up/9 toe to bar
25 du/50 su
alternate push up and toe to bar at every round
6 x 2+1
90″ rest
buy in 1300 mt row
21 – 15 – 9
db snatch
hand stand push up
cash out 1300 mt row
2 ROUNDS of DT 70/47.5
(12 deadlift + 9 hang power clean + 6 stoh)
6 ROUNDS of CINDY
(5 pull up + 10 push up + 15 air squat)
2 x 6 60%
3 x 3 75%*
3 x 2 85%
2 x 1 90%
*2″ pause in bottom position on first rep
90″ rest
8 box jump over
6 power snatch 40/30
6 american swing 24/16
every set add 2 box jump + 1 power snatch
-pull up
-bar muscle up
-ring muscle up
-toes to bar
-double under
12 power clean 70/50
25 du-50 su
rest1 ‘
9 squat clean 70/50
25 du-50 su
rest 1′
6 clean&jerk 70/50
25 du-50 su
4 x 10 60%-75%
rest 2′
60 wall ball
10 burpees
40/32 cal row – 30/20 cal bike
10 burpees
20 power snatch 50/35
10 burpees