Szombat

  

AM:

Warm Up: shoulder+ankle mobility
3rounds:
10 OHS PVC
10 Crunch
10 russiantwist 10kg BB

metcon:
3 rounds for time:
-400m run
-15 ring dips
-30m Overhead lunge walks(20kg)

11'10"

Ring Straight Arm Press Out: 3x12/1'rvideo

PM: 

 

High Pull:  3x5-5 40kg KB/1'r
RKC Swing: 3x12/1'r
Go to bridge:5x5/1'r

Metcon:

AMRAP 10':
-10 DU's
-10 Wallballs 8kg
-10 T2B
6rd+10DU+7wb