4-10 x 400m
2min /1min rest emom

Рывки в полуподсед

A: Bench press 3x5
B: Lat pull downs 3set

A: BB fron rack split squat 3x6/Ben
B1: Snatch pull 2-2-2-2
B2: Strict HSPU 4xMax

10x2min Row for meters
1min rest between rounds

4 Round AMRAP
3min work 2min rest
Reps 2,4,6,8,10…
A&B
A:
DB Hang squat clean @17,5kg
HSPU
B:
T2B
Thruster @40kg

12 min AMRAP
Partner workout
12 kettlebell thruster
12 front squat
12 front rack stepping lunge

Other does, other is plank position.

Rx 24 kg/ 16 kg

Buyin: 1000m run

9 rounds
5 pushups
9 hand release burpees
21 walking lunges

Buyout: 1000m run

5 Bench press (~80%)
10+10 Bicep curl w/ DB's
10-20 GHD sit up

Rest as needed.

AMRAP 20min

Thruster ladder
6 reps @40kg
3 reps @50kg
1 reps @60kg

After every round
8 burbees to target
2 Bar muscle ups