12 min EMOM: Min 1: 150-200 m Run Min 2: 15 TTB (link) RADIONICA 4.11. PRIJAVE OVDE 4 rounds: 30" Extension 30" OH Plate Sit Up 30" One Legged Glute Bridge - right leg 30" One Legged Glute Bridge - left leg 30" rest

6 min EMOM: 2 OHS from the ground (link) FT: 60 Wall Ball 9/6 kg (link) 3 min rest 60 OHS 45/20 kg (link)

3 Rounds 40" on / 20" off: 1. Burpee Hurdle Hop 2. Russian Twist 20/12 kg 3. Deadlift Hold 80/65 kg 4. OH Plate Hold 20/10 kg 5. Box Jump Over 60/50 cm 6. Hanging L-Sit 7. Medball Clean 9/6 kg 8. 25 m Shuttle Run 9. DU/SU 1 min rest between rounds

Teams of 2 complete for time: At 00:00 30-20-10 Squat Clean 50/35 kg (link) Hand Release Push Up (link) At 10:00 30-20-10 Squat Clean 60/40 kg (link) Hand Release Push Up (link) At 20:00 Squat Clean 70/45 kg (link) Hand Release Push Up (link)

HSPU Practice (link) 12 min EMOM: Odd: 12 KB Snatch 24/16 kg (link) Even: 10-12 Lateral Burpee (link)

5 Rounds 40" ON / 20 " OFF: 1. Thruster 40/25 kg (link) 2. C2B/Pull Up (link/link) 3. Wall Ball (link) 4. DU/SU (link) 1' rest between rounds

5x3 Back Squat with 5 sec pause in bottom position Teams of 2 complete a 10 min AMRAP of: 10 Front Rack Lunge 50/35 kg 10 Box Jump Over 10 TTB Both athletes need to complete 10 reps of one exercise before moving on to the next

"Helen" 5 min rest "DT" TOEST TO BAR WORKSHOP SUBOTA 4.11.2017. 15h Prijavi se OVDE!

2 RM Shoulder Press 5 RFT: 10 Burpee 15 SDLHP 35/20 kg 20 Air Squat

In teams of 2 3 Rounds For time: 200 DU/ SU 100 Air Squat 20 Power Clean 60/40kg