Weekend :-)

Warm up: gymnastics A)TRX complex: 3-4 sets: – 8-10 hip lift – 10 mountain climber – 5-7 push up B)10’ min gymnastics practice C)5 rft: – 5/4/3/2/1 Bear complex with increasing weighz – 12 bar facing burpee – 24 air squat – 12 abmat sir up@ medball – 3 rope climb/2 legless D)3 rft: –…

WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Medball squat clean – 10 Thruster with MB – 10 Sit up with MB  – 10 Ring row A. E90″ – 5 sets 5 TnG Power Snatch @60% (Open: 3-5 reps – medium weight) B. E90″ – 3 sets 2 Front squat @85-90% (Open: 3-4 – heavy) C. EMOM…

Warm up: gymn+ mobility A: 3 light rds – 10 snow angel – 10 donkey kicks (face to wall) – 10 cobra – 10 scapular push up B: bb warm up Amrap 4′ – 4 press – 4 push press – 4 push jerk – 4 split jerk 2/2 left and right leg – 4…

WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A. 3 rounds for quality: – 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press) – 8-10 Strict T2B (Open: Hanging Leg raises) B. E90″ – 3 sets (speed focus) 3…

A) In 50 mins (Part A) ‘Dork’ 6rft 60 DUs 30 kbs @24/16 15 burpees (Part B ) 1RM Squat Clean in the remaining time

A) amrap 6′ – 6 scorpion – 6 sn grip sh press btn & ohs – 6 cossack squat B) E2′ for 12′ – 6 sets , climbing 10 hang squat snatch C) 100 ring row (legs on box) *Every break, 10 cal row TC: 12′ D) EMOM 15′ – 3 sets 1) 15/12 cal…