29/9/2017
in teams of 3partner 1 run 1000 mpartner 2 does amrap 7 hang power snatch - 7 burpees over barpartner 3 does burpee pull upsand rotatescore is total reps / time
28/9/2017
for time50 k.b. swings50 t2b25 k.b. snatch each hand50 box jumps25 push jerks each hand
27/9/2017
1. e2mom, 7-5-3-3-3 reps dead lift2. tabatapush upspull upssquatssit ups8 rounds each, 20'' sec work, 10'' sec rest
26/9/2017
1. practice ring muscle up 15 min2. 14 min amrap50 du / 100 su25 wall ball15 k.b. swings5 ring muscle up / 10 dips
25/9/2017
1. e2mom back squat, 10-8-6-4-4-4 reps2. 5 rounds for time10 s2o10 t2b3. run 2 km
22/9/2017
1. emom 5 min, 4 strict press2. team wod, 2 partnerspartner 1 does 50 thrusterspartner 2 does amrap push upsand then changepartner 1 does 75 dead liftpartner 2 does amrap burpeesand changepartner 1 does 30 power snatchespartner 2 does air
21/9/2017
1. practice du 10 min, (built a big number of unbroken reps)2. 15 min, e3mom15 t2b10 sdhp50 du
20/9/2017
1. emom 5 min, 2 dead lift2. in 10 min amrap of30 wall ball - 15 pull ups20 wall ball - 10 c2b pull ups10 wall ball - 5 bar muscle up
19/9/2017
for time1000 m runthen 3 rounds of21 burpee box jump15 hang power clean9 hsputhen run 1000 m
18/9/2017
1. 4 x 5 overhead squat, every 1:302. tabata thisthrustersduk.b. swingssit ups32 rounds of 20 sec work, 10 sec rest1 min rest every 8 roundsexercises rotate round
