FRONING WORKOUTS

AMRAP 7
2-4-6...
Deadlift 102kg
Handstand Push Ups
Rest 5
AMRAP 7
2-4-6...
Power Clean 70kg
Pistols

6 SHSPU in the round of 16
1 PC in round of 16

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12-9-6
Power Clean 115kg
41m Handstand Walk

7:10

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21-15-9
Thrusters 43kg
Pull Ups
15-12-9
Thruster 52kg
Chest to bar pull ups
12-9-6
Thrusters 61kg
Bar Muscle Ups

12:29

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AMRAP 12
3 Snatches 61kg
6 Clean & Jerk 61kg
9 Chest to bar pull ups
54 Double Unders

7 Rounds + 1 C&J

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AMRAP 10

3 Power snatch 84kg
4 Paralette handstand push ups

11 Rounds + 1 Snatch

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30 Clean & jerks 102kg 

3:16

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AMRAP 10
15 Dumbbell snatches 34kg
30 Double unders

8 Rounds

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10-9...1
Bench Press

10 Pull ups after each round

7:52

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6 Rounds 
12 Shoulder to overhead 70kg

50 Double unders

In remaining time ring muscle ups

40 Muscle ups

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21-15-9
Deadlift 143kg
Strict handstand push ups

3:33

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25-20-15-10-5
Thrusters 43kg
50-40-30-20-10
Double unders

5:50

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1-2-3...
Clusters 102kg
Ring muscle ups

2 Clusters in the round of 8

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18.3

165KG

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18.2

165KG

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18.1

165KG

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17.5

165KG

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-

17.4

165KG

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17.3

165KG

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17.2

165KG

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17.1

165KG

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-

16.5

165KG

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-

16.4

165KG

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-

16.3

165KG

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16.2

165KG

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-

16.1

165KG

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15.5

110KG

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140KG

15.4

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150KG

15.3

72,5KG

-

87KG

15.2

100KG

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117,5KG

15.1

120KG

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154KG

14.5

97,5KG

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117,5KG

14.4

125KG

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152KG

14.3

140KG

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170KG

14.2

165KG

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180KG

14.1

70KG

-

80KG

13.5

85KG

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105KG

13.4

85KG

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120KG

13.3

-

26

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13.2

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45

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13.1

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-

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12.5

-

-

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12.4

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19

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12.3

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35

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12.2

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12.1

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10

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11.6

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50

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11.5

-

-

-

11.4

-

- 

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11.3

-

-

-

11.2

-

-

-

11.1

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