Οκτώβριος 2016

1. back squat 5-5-5-5 every 1:302. for time21-15-9  reps  ofsdlhp, t2b, s2otime cap 10 min

1. e2mom 8 min5 hang power snatch2 rope climb2. emom 5 min2 hang power clean3. 30 ring* muscle up for time* 30 c2b pull ups + 30 ring dipstime cap 8 min

1. dead lift find 3 rm in 15 min2. in teams of 2150 american swings75 burpees100 wall ball75 box jumps150 push upspartners rotate every 30 sectime cap 25 min

for time,  4 rounds of15  thrusters,  15  pull ups,then run 1200m 

1. ohs 5-5-5-52. for time, 3 rounds of5 power clean, 5 push jerk, 5 front squats15 burpeestime cap 7 min

1. strict press 2-2-2-2 every 1:302. 8 min amrap,7 hang power snatch 40/25kg,7 t2b 

for time100 pull ups100 wall ball100 alternative lunges with 10/5kg plate100 american swings100 push upstime cap 30 min

1. emom 5 min 3 dead lift snatch grip2. for time 4 rounds of3 legless rope climbs10 burpees box jumps50 du

1. emom 10 min, 5 pull ups, 10 push ups, 15 air squats2. 5 rounds for time of  10 hang power clean, 10 hsputime cap 8 min

1. front squat 5-5-5-5 every 1:302. 9 min amrap12 american swings9 wall ball6 burpees