Push Jerk
- 4 reps @60
- 3 reps @65
- 3 reps @70
- 2 reps @75
- 2 reps @80
- 1 reps @85
Amrap 12'
- 8 thuster @40
- 6 Mu Bar
- 32 Du
- 5 tours + 14 reps
5 rounds for time
- 20 cal Ski erg
- 2 robe climb
- Time 11'22
5 rounds for quality
- 1000m Bike erg
- 1' Rest
- Time 14'02
For Time
- 35 Air Squats
- 25 Sit Up
- 15 Push Ups
Time : 12'12
For Time
- 50 KB Swing
- 20 H Clean @ 60
- 20 Pull up
- 15 H Clean @ 70
- 15 CTB
- 10 Power Clean @ 80
- 10 Mu Bar
- 5 Power Clean @ 90
- 5 Mu Ring
Time 16'10
Amrap 12 x 2
- 24 cal Bike erg
- 12 Burpees to Target
- 6 Mu Bar
3' REST
3+32 / 4 rounds
EMOM 18'
- 16 Floor Press @20 kg DB
- 14 Pendlay Row @20kg DB
- 30" hollow hold
A-Midi
- Session Pumping Iron
- DB Shoulder Press
- Curl & Triceps
For Time
- 10/20 - 8/16 - 6/12 - 4/8 - 2/4
- Mu Bar
- Clean&jerk W/ DB @22.5 kg
Time : 8'11
4 x 8
Ap-Midi
Pumping Iron Session
For Time
- 40 HSPU strict deficit @ 10cm
- 30 Toes to bar Synchro
- 20 Front Squat @ 60kg
- 10 Muscle Up Bar Synchro
- 5 Squat Snatch @ 60kg
- 10 Mu Bar Synchro
- 20 Front Squat @ 60kg
- 30 Toes to bar Synchro
- 40 HSPU strict deficit @ 10cm
time : 16: ... ?