A:
Every 90sec. For 18min do:
1 Clean + 1 Hang Clean + Front Squat

B:
AMRAP in 10min of:
10 Jumping Squats
15 Push Jerks
20sec. on a device of choice

Score: total number of calories!

Level 1: 30/20kg
Level 2: 35/25kg
Level 3: 42.5/30kg


GYMNASTICS WOD

A:
Introduction and technical coaching: Bar muscle up

B:
TABATA:
– DB L-sit hold
– DB Shoulder Press

TABATA:
– WB “”roll out””
– WB

C:
Couple on time:
Thrusters: 10 – 8 -6 -4 -2
Burpees over bar: 2 – 4 -6 -8 – 10

D:
30 HS shoulder taps or 2′ HS hold on wall”