Push Press
0-10 minutes:
Establish a 5RM
10-20 mins
Every 2:00 x5
5 reps, drop 5-10kg from 5RM
Gymnastic Conditioning
20min Window:
3 Rounds for time:
10 Power snatch, 43/30
10 Toes to Bar
Rest 3:00
3 Rounds for time
10 Overhead squats, 43/30
10 Bar Muscle Ups
__________
Burn Class
EMOM30 „Fortitude“
Min 1: 15/12 cal row
Min 2: 15 Burpees
Team Work In Teams of 4 Rotate every 4:00 min. for 48 min (4 rounds) 2 athletes working at a time except for the worm :) Station 1: Ski erg for cals Station 2: Rope Climbs for reps Station 3: Worm Squ
Strength 10 min. to complete: 6 x 3 Bench Press Skill Metcon 3 RFT 15 HSPU 15 KBS 24/ 16 TC, 10 min. Output In twos: Every 2:00 x 5 30 DB Thrusters Max cal. row
Gymnastic Skill EMOM 9 1- Hollow, arch, w/ accentuated lat pull 2- 8-10 Tempo Ring rows 3- 6-8 Jumping BMU Gymnastic Efficiency EMOM 8 Opt. 1: BMU Opt. 2: C2B Opt. 3: Pull-ups Power Endurance AMRAP 7