3x 4 60-70%
2x 3 65-75%
3x 1 75+%
buy in 20 burpees box jump over
3 ROUNDS
8 shuttle run*
12 shoulder to over head
20 V sit up
cash out 20 burpees box jump over
*1 shuttle run = 1x 7.5 meter
4x 6
70+%
2′ rest
14 mt 2x KB carery 24/16
12 front squat
9 pull up
3 wall walk
6x 3
2″ pause at first rep of every set
5x 4
65+%
3 ROUNDS
go every 2′
6 over head squat
1 bar mu -> 5 pull up
4 over head squat
1 bar mu -> 5 pull up
2′ rest
3 ROUNDS
go every 2′
12 DB snatch alt.
8 DB box step up over
12 DB hang clean & stoh
30 box jump
15 clean & jerk 50/35
30 box jump
15 clean & jerk 50/35
30 box jump
10 clean & jerk 60/45
30 pistol squat
10 clean & jerk 60/45
30 pistol squat
5 clean & jerk 70/55
30 pistol squat
5 clean & jerk 70/55
5x 8+6
60+%
10-9-8-7-6-5-4-3-2-1
deadlift
bar facing burpees
1 deadlift
1 squat clean
1 hang squat clean
1 jerk
find 1RM
3 ROUNDS
go every 2′
6 bar facing burpees
6 power snatch
4 bar facing burpees
4 power snatch
2 bar facing burpees
2′ rest
3 ROUNDS
go every 2′
30 du/su
12 stoh
30 du/su
8 stoh
4x 250 mt row
45″ rest b/t
5 rounds
15 american swing
15 push up
60″ rest b/t
6 rounds
12 ttb
10 burpees
5 2x DB clean & jerk
60″ rest b/t
8+8 curl
8+8 triceps extension
4+4 lateral/frontal raises
12 pull over
12 over head squat
10 mt burpees broad jump
max reps KB olympic snatch
3x 3 70%
3x 2 80%
5x 1 90%
70 du -> 120 single under
30 pull up
20 over head squat
70 du -> 120 single under
30 ttb -> 45 ktc
20 clean & jerk
70 du -> 120 single under
30 box jump over
20 power snatch
3 rounds
every 30″
2x 3 60-75%
2x 2 70-80%
2x 1 70-85%
5′ AMRAP
25/18 cal row
max reps of wall ball
60″ rest
5′ AMRAP
5 hang power clean
5 front squat
3 bar muscle up -> 7 pull up
beg. kippink pull up
int.. butterfly pull up
adv. bar muscle up
12 push press
9 mt DB oh walking lunges
9 hand stand push up
6 hang squat snatch