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Lunedi 23/12/2019

  • Five rounds for reps/max hold

  • 30 seconds of burpees

  • 10” rest

  • 30 seconds oh plate hold

  • 10” rest

  • 30 seconds hollow body hold

  • 10” rest

  • 30 seconds Superman hold

  • 30” rest

  • For time:

  • 21/15/9

  • thruster (43/30)

  • Pull-up

  • Then

  • 12/9/6

  • Thruster (50/35)

  • Chest-to-bar pull-up

  • Then

  • 9/6/3

  • Thruster (60(42,5)

  • Muscle-up

  • Ct: 22 minutes