CrossFit

Skill/strength: push press with hold
6x4 push press with a 3sec *hold* on
the dip position, before the lockout.

WOD: 2 part AMRAP

Part A: 7min AMRAP
300m row
10 lateral burpees over the rower

rest 2'

Part B: 7min AMRAP
20 jumping air squats
12 push ups

Light: knee push ups
RX:
Advanced:
Part B:
20 alt pistols
12 HSPU

by Louie

QuickFit

Strength cycle (15'):
6 one-legged KB deadlift (each leg)
8 (weighted) push-up
10 KB row (each arm)

Conditioning: 20'' work, 10'' rest, 3 rounds
KB swing
KB squat
KB push press left
KB push press right
mountain climber
V-up
jumping squat
plank

by FabianB

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