2023.11.21.

WU: 3-5’ gymnastic 3 slow rounds: – 15m monster walk – 15 Banded good morning – 5 bb pcl + press – 5 kang squat   A: Turkish get up 5 rds 3-5/3-5 reps climbing weight   B: Metcon 4 rds 12 drop squats 12 alt dumbell push press 16-22,5/7,5-15 kg 20 cal cardio 12 alt…

1. General warm-up+ 2 rds. * 10/8 cals row * 10 scorpions * 10 scapula pull- ups then, 2 rds. @easy weight * 5 bench presses * 5 pendlay rows * 10 banded face pulls 2. 3x AMRAP 5’/ 1′ + 3 wall walks + 12 DB snatches @15/22.5 + 15 box jump overs 3. 4 rounds…

WU: 3 rounds of:  – 90s. Shuttle Run – 5/5 1-arm KB hang squat clean @ medium w. – 7 Inchworm A. EMOM 8 RX: 5 Strict pull-up + 5 Strict hspu OPEN: 10 Ring row + 10 Push-ups B. In 10 minutes: RX: Squat clean 3RM OPEN: Squat clean , climbing focus on technic C. Metcon For time:  400m Run…

WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge   A. 8’ HSPU practice Rx: 50 Def. kipping HSPU for time   B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU   C.Metcon 3-4 rds. Tc:20 min 80 DU (160 SU) …

Wu: 3 rds 4 reverse burpee 30 sec hip thrust hold 4 down up 30 sec wall sit hold 4 burpee pull up   A: Emom  3x 4=12min – 6-10 barbell deadlift 40-80/ 20-60 kg – 6-15 kipping hspu/pike push up – 1-3 bar mu/ kipping pull up/ ring row x4   B: Eggs! 100 du/ 200 simple…

A. Warm-up:  EMOM 8’  Odd: 40s. Row @ moderate tempo Even: 12 Down-ups    B. Rope climb technic in 5 minutes Then… 4 Rounds for time: 5/5 Single-arm KB Thruster @ heavy  2 Rope climb  Tc: 8 min.    C. In 10 minutes:  Split jerk climbing heavy – from rack Open: Split jerk practice    D….