Skill: Squat Pistol
A: amrap 7′
Squat pistol alternato 6 rep
HSPU 4 reps
rest 3′
B:amrap 7′
5 wall ball
10 sit ups con kB
Benchmark workout
“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Warm up and mobility
21-18-15-12-9-6-3 reps for time of:
95-lb. power snatch
Sit-ups
Box jump
cash out
3′ max effort burpees!!!!
Forza:
10′ per cercare 1 RM max di Clean
Emom 10′
1 clean& Jerk 85% del max trovato prima
Met-con
1′ on (30″+30″) 90″ off x10 round
5 Deadlift 75% max
30″ sprint run
Auguri Riccardo
FOR TIME:
25 Burpees
25 Push press 20/40Kg
25 Hang power clean 20/40 Kg
25 Chest to bar / ring row
25 pushup
25 A. Swing 12/16/18
25 Wall Ball 3/5/6 Kg
25 sit up
25 double unders
Forza:
Ring dip
30″ on 30″ off x10 round
A: 7’amrap
10 wall ball shot
10 kipping pull up
rest 3′
B: 7′ AFAP
5 ring dip
8 clean (full squat) & jerk 40/30/25
REST 3′
Cash out
TABATA BURPEES