מארק סמרסקי

Skill: Kettlebell Snatch Metcon: AMRAP 3:00 Wallball Shots -2:00 Rest- AMRAP 3:00 Double Unders -2:00 Rest- AMRAP 3:00 Box Jump Overs 60/50 cm -2:00 Rest- AMRAP

Skill: Ring Muscle-up Strength: Every 1:00 for 5:00 5 Deadlift @ 60%3RM Metcon: 7 rounds for time of: 10 Handstand Push-ups 10 Pistols 10 Ring

Warm-up: Shoulder Mobility 5 rounds, 20 secs per station, of: Double Under Rest 10 secs Wall Ball Rest 10 secs Skill: Power Snatch Metcon: 5

Fun warm-up in teams of two. Gymnastics: Death by Pull-ups: Minute 1: 1 Strict, 2 Kipping Chin over Bar, 3 Chest to bar Minute 2:

Strength: Every 1:30 for 7:30 5 Deadlift @ 60%3RM Metcon: 7 Rounds For Reps 1:00 Power Clean 70/50kg 1:00 Barbell Hack Squat 70/50kg 1:00 Rest Competitors: