Accumulate 60s in L-Sit Hold

For vægt og kvalitet

Lav 1 squat snatch + 2 oh squats hver runde
8 runder
Stig i vægt som muligt imens kvalitet stadig er i fokus
Kg is score

Intervals

4x
25 KB-swings 24/16 kg
300-400 m run
rest 2 min

• 5 min rest

4x
25 KB-swings 24/16 kg
300-400 m run
rest 2 min

Candy
5 rounds for time of:
20 pull-ups
40 push-ups
60 squats
OR

Maggie
5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

30 min work:

20 Wall balls
10 Burpees
10 Reverse hyper
20 Pistols, alt
10 Rise to tuck

Clean pull, four sets of threes.

Front Squat
4 Reps @ 77%
1 Rep @ 82%
4 Reps @ 77%
1 Rep @ 87%
4 Reps @ 77%
1 Rep @ 92%
Rest as needed between sets.

Team of 2

For Time:
60 DB Front Rack Lunges
60 DB Push Press
60 DB Front Squat
200m Partner Carry
60 DB Power Clean
60 DB Thrusters
60 DB Push Jerk

RX 22,5\15kg

JOSIE
For time:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run
Men: 70 kg

Women: 45 kg

Wendlers cycle
3-3-3+