Hétfő

AM: 1. Deadlift: 5x1/100-140-155-170-180   3x10 100kg
2. Shoulder Press: 10x3 60kg


METCON:
4x3 min AMRAP
1 min rest bw AMRAP

AMRAP #1

10 Kettlebell Swings
10 Sit Ups

AMRAP #2

10 Sumo Deadlift High Pull w. Kettlebell
10 Split Lunge Jumps

AMRAP #3

10 Goblet Squat
10 Push Ups

AMRAP #4

5 Burpees
10 Box Jumps


PM:



1.EMOTM 10'
3 reps hang clean 85kg

2. 4 rounds not for time:
12 dips
20 gflex rows


Metcon:
3 rounds fot time:
300m run
20 thrusters 20kg