1. EMOM 16'
8 STOH (@40)
8 FRL (@40)
16 GTOH (@20)
20 SIT UP
2. 1X
3R RUN
15 HCL (@40)
3R RUN
15 HSPU/RING PUSH UP
3R RUN
15 PULL UP
3R RUN
30 DB SN (@20)
3R RUN
120 SU
2R RUN
10 HCL (@40)
2R RUN
10 HSPU/RING PUSH UP
2R RUN
10 PULL UP
2R RUN
15 DB SN (@20)
2R RUN
120 SU
1. 5X
5 FSQ
5 L-SIT RAISE + HOLD
2. 4X
10 2KB DL
5-5 PISTOL
6 SPARTAN PRESS
3. 15-12-9-6
CLEAN
DB THRUSTER
PULL UP
CAL. ROW
1. 5x
5 BACK PUSH PRESS (SNATCH FOGÁSBAN)
10 TRX INV. ROW
10 TRX PUSH UP
10 TRX PIKE
2. 21-15-9
THRUSTER (@40)
LEFT-RIGHT DB SNATCH (@15)
DB OVER BOX (@15)
WB
BURPEE JUMP TO BAR
1. E2M 16'
5 PP + 10 BURPEE PULL UP
10 BB ROW + 5 RING DIP
2. AMRAP 30'
BUY IN: 1500 M ROW
300 SU
30 RING PUSH UP
30 DB SN
30 GSQ
3 ROPE CLIMB
1. 5x
3 PUSH & JERK + 5 FARMER CARRY (2X@24)
2. EMOM 20'
10 BB ROW
10 PUSH UP ON BAR
10 ABS ROLL ON BAR
10 FSQ
8 LAT. BURPEE
3. AMRAP 12'
6 BEAR COMPLEX
6 BURPEE PULL UP T2B
3 WC
6 FRL
