Saturday synchro ♡

In teams of 2 complete the following:

AMRAP 30min

10 (Synchro) T2B
14 Sit-ups w touch
16 Box step ups (1 x 24/20kg kb) divide reps with partner
20 (Synchro) DU
16 Front rack lunges (45/35kg) divide reps with partner
14 Sit-ups w touch
10 Synchro bar facing burpees

Rest 1 min between rounds

Station 1
16-12-8-6-2
Db snatch
Burpee

Station 2
Row 1000m
Kb swing 50
Wb 30
Situps 20

Station 3 (In teams of 2)
Assault 100cal (80cal)
Push ups 150
Air squat 200

5-10min Row/Bike/Airbike
Then 3 rounds:
5 Box Jump
3+3 DB Hang Power Clean + Split Jerk
3-5 Strict Pull-Up
10 Air Squat Cross Kicks video

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5-10 Down Dog to Cobra video

5RFT

16m Handstand walk
21/17 cal. row
18 wallball 30/20p

8 x 3-6 Unbroken Ring Muscle ups. Every 1:30

10 min AMRAP
3 bar MUs
6 pistol squats
12 box overs 60cm/50cm

A.) Rope Climb
-normal
-legless
-L-sit

B.) 3 sets for quality
10-20 sec Ring Support hold
8-12 reps Kipping t2r
20-30 sec HS hold
12-15 reps Lat pull-down on knees

3 Rounds For Quality

1 minute Alt. Single Leg
Kb DL 12-15 2020
Rest/Transition 20 sec
1 minute Side Plank R
Rest/Transition 20 sec
1 minute Alt. Single Leg
Kb DL 12-15 2020
Rest/Transition 20 sec
1 minute Side Plank L
Rest/Transition 20 sec
1 minute AMRAP Ring Rows
Rest/Transition 20 sec

Maastaveto 8x3
-lisää joka sarjaan rautaa
-viimeinen sarja tiukka, muttei ”all out”
-esim% 40-50-60-65-70-75-80-85

Maastaveto polviin 5x3x50-60%
-vedä tanko polviin asti ”räjähtävästi”, 3s stoppi ja laske alas

For time

15-12-9

Deadlift 120/80kg
Strict HSPU