Szombat

AM:
A. weighted pull-ups: 3-3-3-3-3, 5x3 /10kg-15kg-17,5kg-20kg-25kg 5x3 25kg

Metcon:

3rounds for time:

30 situps

20 lunges

20 rkc swings 26kg

6'15"

PM:

 Plank on elbow: 3x1' 25kg BB

 TRX side plank: 2x30"/each side

 TRX pike: 3x12
 TRX Torso: 3x16 reps

Metcon:

AMRAP 10':10 hang snatch 40kg
15 dips
5rounds+5HS