-
29
|
-
30
-
Hang Power Snatch 10-5-5-3-3-3
-
Hang Squat Snatch 3-3-3
|
-
1
-
Back Squat 5-5-5-5-5
-
Push Press 5-5-5-5-5
-
emotm 7 min and swim
|
-
2
-
one armed kb-ohs
-
10...1 Kettlebell Swings, Burpees
|
-
3
-
10...1 Heavy Kettlebell Swings, Ring Dips unbroken
-
EMOTM one Bear Complexe for 20 minutes
|
-
4
-
Deadlift 10-10-10-10
-
Tabata Box Jumps
|
-
5
|
-
6
|
-
7
-
Clean & Jerk 3-3-3-3-3
-
airdyne for 5 min
|
-
8
|
-
9
-
Back Squat 10-10-10-10
-
Push-up (hand release)s, Rests, Kettlebell Swings
|
-
10
-
Weighted Pull-up 5-5-5
-
Shoulder Press 3-3-3
-
heavy intervalls
|
-
11
|
-
12
-
Front Squat 3-3-3-3
-
max effort 1min SkiErgs
|
-
13
|
-
14
-
Deadlift 5-5-5-5-5
-
Death by Push Presses starting at 5
|
-
15
|
-
16
-
Overhead Squat 10-10-10-10 (2)
-
Thrusters, Jump Rope (Singles)s
|
-
17
-
Bench Press 5-5-5-5-5
-
Push-ups, Sit-up (standard)s, Kettlebell Swings (2)
|
-
18
-
Back Squat 5-5-5-5-5
|
-
19
|
-
20
|
-
21
-
Front Squat 5-5-3-3-1+
-
Box Jump (24 in.)s, Rests, Jump Rope (Singles)s
|
-
22
|
-
23
|
-
24
|
-
25
|
-
26
|
-
27
|
-
28
|
-
29
|
-
30
|
-
31
|
-
1
|
-
2
|
