AMRAP

Time 5'

note about the execution of the wod

• 10 hollow hold

• 20 single v-ups*

  *esto es una nota

• 2 shoulder press

• 3 push press

• 4 push jerk

RM

Time 10'

• 1 push jerk

PRACTICE

Time 10'

• 1 clean + 2 push jerk x 3 sets*(70percent)

  *Hola esto es una nota

• 1 clean + 2 push jerk x 3 sets(70percent)

E3MO3M

Time 16' (5 intervals)

• Int 1: 12 power snatch (95/65 lb)

• Int 2: 15 box jump

• Int 3: 15 push jerk

• Int 4: 16 pistols*

  *8 cada pierna

FOR TIME

Time 10'

objetivo 20 rondas

3 Rounds of:

• 15 toes to bar

• 12 double crossover

• 20 kb swings