מארק סמרסקי

Warm-up: 3 Rounds of 10 Ring Push-ups 30 Single Unders 10 Power Jumps 30 Double Unders Squat Prep Ankle Mobility Metcon: 3 Rounds for time: 7 Back

Gymnastics: 8 Rounds for Reps 0:20 Strict Pull-ups 0:10 Rest 0:20 Arch Hold 0:10 Rest Metcon: 4 Rounds For Time: 25 Burpees 25 Box Jumps 60/50

Strength: Every 1:00 for as long as possible 1 Power Clean + 1 Push Press Start with empty bar and add 5/2.5kg each round Stop after

ROMWOD Skill: Skin the cat Metcon: EMOM 16:00 Odd: Double Unders (Choose Reps) Even: Suitcase Carry (Choose Weight) Score: Suitcase Carry Distance

Strength: 15:00 to find 3RM Deadlift *For new members Every 3:00 for 15:00 For Load 5 Deadlift Metcon: In teams of two I go you