CROSSFIT I. 3X30ABMAT SIT UPHANGING HOLLOW HOLD FOR SEC. II. 10X3′ 10 SUMO DEADLIFT (CLIMBING)10 BURPEE III. AMRAP 13′ 7/5 PULL UP7 WBS 7 CAL

CROSSFIT I. FT.:K2H WITH BALL-V-UPS10-1 9-2…1-10 II. POWER SNATCH LADDER 35/22,5 KGEMOMX15 1-2-3… III. AMRAP 16′15/12 CAL SKIERG20 T2B6 BACK SQUAT 80/60 KG

WEIGHTLIFTING I. 3X30/15 SEC TRX ROLL OUT ARCH HOLDPLANK TO PUSH UP II. EMOMX211 POWER CLEAN 1 FRONT SQUAT 1 SHOULDER TO OVERHEAD (PUSH PRESS/PUSH