понедельник 2026-03-09

4 rounds for reps:
:40 double-DB push presses (5/7.5 kg)
:20 rest
:40 double-DB deadlifts
:20 rest
:40 single-unders
:20 rest

AMRAP 8:
8 box jumps (30/30 cm)
1 pull-to-stand

4 rounds for reps:
:40 double-DB push presses (10/15 kg)
:20 rest
:40 double-DB deadlifts
:20 rest
:40 double-unders
:20 rest

AMRAP 8:
8 box jumps (51/61 cm)
1 rope climb (3.6/3.6 m)

Post-workout strength
Accumulate:
20 kipping pull-ups
15 strict pull-ups
10 weighted strict pull-ups

Pre-workout skill

On a 6:00 clock:
Build to a max-height box jump