Ten rounds of:

• 5 thrusters, 115 pound/75-80 lbs or 50kg/35 kg
• 10 pull-ups
• 100 m run
• rest 1 minute

4 kierrosta
Raaka rinnalleveto riipusta 12,10,8,6
Pyörä/soutu/hiihto 25 cal

Valitse paino rinnallevetoon sitten. että pystyt tekemään 1. sarjan yhdellä tauolla.
Aikaraja 15min

15 min of Toes to bar technique

then

EMOM 5
10 T2B

2 Rounds :

AMRAP 2
15/11 Calories Row
Remaining time Rower Over Burpees

Rest 2

AMRAP 2
18 Box Jumps 24"/20"
Remaining Time Dual DB Deadlifts 2x22,5/2x15kg

Rest 2

AMRAP 2
10/8 Calories Bike Erg
Remaining Time Wallballs 20/14p

Rest 2

AMRAP 2
12 Pull-Ups
Remaining Time Echo Bike Calories

Rest 2

5 x E3MOM as supersets:

6 strict pull up (leave 2-3 reps in the tank)
10-12 double db rear deltoid fly

Front Squat + 2x High Box Jump (immediately after each fr.sq)
2/4/6/8/10/8/6/4/2 reps
Use max weights for each round, but remember form!

AMRAP 3 x 3, Rest 2:00

10 One Arm Devils Press 22,5/15kg
16 Box Over Jumps 24"/20"
Max Calories Bike Erg.

Rest 4:00

AMRAP 3 x 3, Rest 2:00

22 Wallball Shots 20/14p
10 Deadlift 100/70kg
Max Calories Row

Score : Total calories

10 rounds
3 thruster 60/40kg
3 t2b
3 bar over burpee

Tc 10min

STRENGTH

Front Squat 1RM in 20min. Time starts when you load the barbell.

RPE 5, maximum effort. Bar from the rack.

Strict Pull Up / Pull Up / C2B / BMU / RMU
*Choose One

1. Max unbroken rep test
2. 5 x 50% Every 2 minutes