15 Min. Trainer´s choice.

AMRAP 10 Min. of:
15 Hang Power Snatches 35/25//25/17kg
30 Double Unders

„PRISON THURSDAY"
5 Rounds OTM (35 MIN.)
-10 Bench Press ahap (60-70%)
-10 Strict Ring Rows feet on box.
-10 Barbell curls ahap
-10 Skull Crushers KB ahap.
-10 alt. DB Hammer curls ahap (10l+10r)
-Max Reps strict dips.
-Rest

10 min. of goat work.
-Handstand Push Ups, Shoulder Tappings, Handstand Hold; whatever you need to improve.
-Handstand Walk.

AMRAP10:
- 10 Pistols
- 10 Pike Push-Ups