20 minutes:

• 1 min row/bike/ski/run/swim
• 1 min rest

"Helen"

3 rounds for time:

Run 400m
21 kettlebell swings 24/16kg
12 pull-ups

TC 15

Working for 40 mins; 4 Rounds at 60-70% max HR
4 Min row/ bike or steady burpees
2 mins of 10 strict t2b, 15 hollow rocks and 10 v-sit ups
4 Min row or bike or steady burpees

Hang Snatch High Pull + Hang Squat Snatch (above knee)

50-70%

5 x (1+1) Every 1:30

5x3 reps @50-70% of 1 rm.

Same weight as last week or AHAP

For time

Run 1600m
100 pull ups
200 push ups
300 air squats
Run 1600m

Jul 15. 2018

20 minutes AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

• Option with weight vest 10/6kg

Light Option

10min AMRAP of:
5 Pull-ups
10 Push-ups
15 Air Squats

EMOM 16

1) 10m HS Walk
2) 10 T2B
3) 12 Alt. Pistol
4) 10 Pull-up

5 rounds for time:

12 double dbshoulder to overhead 22,5/15kg
9 bar facing burpee
6 deadlift 70/50kg

TC: 12min