2000m Row for time

50 cal bike
40 Single arm DB snatches (50)
30 goblet squats (50)
20 pull-ups/ ring rows
10 burpees
200m farmer carry (50’s)

Teams of 2:
Ascending Ladder for 25 Minutes
3-6-9-12-15...
Row Calories
Kettlebell Swings (53/35)
Wallballs (20/14) Females 9' Target

Partner completes the full round before switching, and each partner goes through the same repetition scheme in full before moving on

Individual:
Ascending Ladder for 12 Minutes:
3 Calorie Row 3 Kettlebell Swings 3 Wallballs
6 Calorie Row 6 Kettlebell Swings 6 Wallballs
9's, 12's, 15's... continuing to add (3) until the time cap is reached.

Kettlebell Pounds - 53/35 Wallball Pounds - 20/14 Kettlebell Kilos - 25/14 Wallball Kilos - 9/6

On the 2:30 x5:
3-position power snatch
3-position squat snatch

@ 60% / Snatch 1RM

“SunBurn”

0:00 – 8:00 AMRAP 8

10 Superman T-Raise

15 Russian KB Swing 24/16

20 Glute Bridge

25 KB Deadlifts

10:00 – 31:00

EMOM 21

1: 12 Sumo Deadlift High Pull 40/30

AMRAP Shoulder Taps

2: 12 KB A.Swings 24/16

AMRAP Mountain Climbers

3: 6/6 Suitcase Deadlifts

AMRAP KB Front Lunge alt

33:00 – 40:00

AMRAP 7

10 Straight Arm Burpees

20 Jumping Lunges

Technique:
Kipping, Pull-up, T2B, (MU’s)

EMOM20:
10 Pull-up
10 DL 55/70kg
10 KB Swing 20/24kg
10 Wallball
10 T2B

5 x (2 x Rinnalleveto + Etukyykky + 2 x Työntö)@72-83%

Tempaus
3x3@65%
3x3@70%
3x3@75%
3x2@80%

Reverse Hyper 4x15, kuormaa
Jalkojen nostot penkillä 4x25

Six rounds:
* 400 m sandbag carry, 50 lbs / 25 kg
* 12 push presses, 115 lbs / 50 kg
* 12 box jumps, 24 inch/60 cm box
* 12 sumo deadlift high-pulls, 95 lbs/42.5 kg

Clean grip Stage Pull
Megállítás:1.Elemelès első 5 cm - nél
2.Térd alatt
3. Power position
B,
Clean Pull + Power Clean with good form maximum @90%

C,
Back Squat 85% AMRAP

For Time:

15 Clean and Jerks 50/35

1600/1200 Run

10 Rope Climbs or 50 ring row

1600/1200 Run

15 Clean and Jerks 50/35