10 – 8 – 6 – 4 – 2
hollow rock
hollow position (sec.)
roll right side
V-sit up (straight legs)
roll left side
hollow position (sec.)
AMRAP 2′
6 power snatch
8 push up
10 air squat
30″ rest
AMRAP 2′
24/18 cal row
max reps wall ball in remaining time
2′ rest b/w
2″ pause in catch position
12 x 2 50% – 65%
90″ rest between
50 du/su
30 burpee
20 deadlift
50 du/su
20 burpee
15 power clean
50 du/su
10 burpee
8 squat clean
2×6 60% 90″ rest
3×4 75% 60″ rest
2×2 85% 45″ rest
30 – 20 – 10
cal row
toes to bar
american swing
every round 10 cal bike
DB snatch
jump squat
sit up
6 x 2 + 2
60% – 70%
rest 60″
-6/10 burpee over the bar
-4 power snatch + 4 air squat
8 DB snatch
8 push up hr
8 DB over head lungee
4 x 8
40% – 60%
rest 60″
4 x 8+8
rest 60″
deadlift
hang power clean
front squat
Rx 70/45
6 x 2+4
work b/w 60% – 80%
2 burpee
20 du / 40 su
C.T. 16′
work only with the same arm
1 turkish get up
5 KB clean
5 KB 1 hand squat
5 KB windmill
5 KB press from squat position
20 american swing
20 kb reverse lunge
10+10 kb thruster
10 tuck sit up
1′ 12 speed rope
8 push up
2′ 12 speed rope
4 burpee
rest 3′
1′ 20 single under
10 jump jack
2′ 20 single under
10 jump squat
rest 3′
1′ 28 russian swing
2′ 14 goblet squat
10 ROUNDS
rest 60″
inverted grip
4×8
rest 60″
deadlift (x2) 60/35
front squat
6×4 (40% jerk)
rest 90″
12×1 70%+
rest 60″
10 kb snatch
10 kb sumo deadlift high pull
5 V sit up
1′ 6 hang power clean & jerk
2′ 18 grasshopper
3′ 3 hang power snatch
3 over head squat
buy in 100 DU (x2 SU)
10 rounds
10 air squat
8 sit up
3 burpee
cash out 100 DU (x2 SU)