SKILLS

• Wall Walk and DB Bench Press Review/Practice

WORKOUT

AMRAP x 20 MINUTES

• 15/12 Cal Bike
• 15 DB Bench Press (50/35)|(35/20)*
• 3 Wall Walks

*For the DB Bench, athletes can use flat bench or rest upper back on medball.

(Score is Rounds + Reps)

AEROBINEN KLO 6

WORKOUT EMOM x 42 MINUTES (7 rounds)

• MIN 1 – 12/10 Cal Bike (Moderate/Easy bace)
• MIN 2 – 20-30 Hollow rock
• MIN 3 – 15 KB Sumo DL High Pull (24/16kg)
• MIN 4 – 20 KB Goblet Step-Back Lunges (16/12-10kg)
• MIN 5 – :45 Max KB Plank Touches*
• MIN 6 – REST

*KB placed arm’s distance in front of plank hold, alternate arms each touch.

ROOKIE WOD KLO 19

RING SKILL + GYMNASTIC STRENGHT

EMOM x 16 MINUTES