1. 3X (@20)

5-5 KB MILITARY PRESS

5-5 KB SWING

5-5 KB SQ

5 HSPU

2. 21-15-9-6

2 KB THRUSTER (2X@20)

WB

BJO

K2E

3. 1X

650 M ROW

150 SU

15-15 KB CL&J (@20)

350 M ROW

10-10 KB CL&J (@20)

1. 5x

5 FSQ (3X@60, 2X@70)

10 TRX PUSH UP + CRUNCH

2. EMOM 10'

1 WC + 10 GTOH (@20)

3. AMRAP 15'

120 SU

15 HCL (@40)

15 STOH (@40)

15 B.B.J.O.

20 CAL. ROW

1. 5x

3 MILITARY PRESS (3x@40, 2x@50)

8 BB ROW (3x@40, 2x@50)

2. EMOM 10'

4 THRUSTER (@30) + 5 TAT. BURPEE

3. COMPLEX

BUY IN: 360 DU, 10 WC

3x 10 HSPU + 10-10 BB SN (@20) + 10 BURPEE PULL UP T2B

REST 3'

10 R. RUN

21-15-9 DL (@60), WB, RING PUSH UP

BUY OUT: 100/60 CAL. ROW

1. 5x

5 DL (3x@80, 2x@100)

10 ABS ROLL

2. 3x

10 DB SN + 10 DB ROW + 5 DB PRESS (j, @20)

10 DB SN + 10 DB ROW + 5 DB PRESS (b, @20)

10 TRX PIKE + 10 TRX CRUNCH + 10 TRX HEGYMENET

10 DB LUNGE + 10 JUMP SQ (j, @20)

10 DB LUNGE + 10 JUMP SQ (b, @20)

3. 1x

50 THRUSTER (@20)

1. 5x

5 BSQ (@70)

5 PULL UP

2. 4x

1' MAX REP DU

1' MAX REP RING PUSH UP

1' MAX REP AIR SQ

1' REST

3. EMOM 12'

5 WB + 5 SUMOM DEADLIFT HIGH PULL (SDHPULL, @32)

1. 5x

5 DL (@110)

5 HSPU (csak leengedés)

2. EMOM 6'

3 CL + 3 FSQ + 3 STOH (@40)

3. 6x

6 PULL UP

6 T2B

6 DB KB CL (2x@20)

6 DB KB DL (2x@20)

6 WB (@9)