מארק סמרסקי

Warm-up: AMRAP 4:00 20 Double Unders 2 Pull-ups+0:05 Top Hold 3 Push-ups+0:10 Bottom Hold Skill: Bar Muscle Up EMOM 10:00 1 Kip + 1 Bar Tap +

Strength: Every 3:00 For 12:00 8 Back Squat (add weight to last week’s 10) Metcon: “Sham” 7 Rounds For Time: 11 BW Deadlift 100m Run

For Time: 50 Double Unders 50 Wallball Shots 10/6kg 500m Run 40 Double Unders 40 Wallball Shots 10/6kg 400m Run 30 Double Unders 30 Wallball

Warm up: 3×3 (3 Seconds each Position) Dead Hang Lat. Active Hollow Hang Arch -then- 1:00 Side Plank (R+L) Skill: Kip 4×5 Bar Taps Strength: A.)

Strength: For Load Every 3 for 12:00 10 Bench Press 10 Face Pulls Metcon: 5 RFT: 200m Burden Run 10/6 kg Medball 20 Medball Sit-ups 10 Medball