WARM UP
5 rds
10+10 alternating jumping jack
10 good morning
8 air squat
5 back extension
5 sit up
3 snatch high pull (kb/db/bb)
5″ hand stand hold position
STRENGHT (KB/DB/BB)
6×4 Squat Snatch
2″ pause in bottom position
no equipment
6×4 table row
2″ pause in eccentric phase
WOD (KB/DB/BB)
3 rds
AMRAP 4′
60″ rest between rounds
1° round
15 sit up
12 hang power clean
9 thruster
2° round
12 hollow rocks
9 hang power clean
6 thruster
3° round
9 balance sit up
6 hang power clean
3 thruster
WOD (no equipment)
3 rds
AMRAP 4′
1° round
15 sit up
12 push up
9 Hand Stand Push Up
2° round
12 hollow rocks
9 walking geko push up (https://www.youtube.com/watch?v=NfPys6ABsFA)
6 Hand Stand Push Up
3° round
9 balance sit up
6 clap push up
3 Hand Stand Push Up