STRENGTH (every 1:30 min)
6-6-4-4-2-2 (%60-65-70)
Power Snatch
6 EMOM (%65-70)
8-10 Barbell Row
12 AMRAP
5 Single DB Cluster (RPE 8)
10 Jumping Lunges
15 Push Ups
20 sit ups
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Gymnastic W.O.D:
Strength: 4 sets: cap 15min.
5-7 Str. Weig.Pull Ups
8-10 Weig. Push Ups
12-16 Single Arm Hang (each rep 3sec)
Team of 2: AMRAP 14dk
- Partner A:
- 10 Chest to Bar Pull-Up
- 15 Jump Squat
- Partner B:
- Hollow Hold
Finisher: 3 sets.
- Ring Dips Hold 20 sec.
- Ring Row Hold 20sec.
- Farmer Carry 30sec.