5 RFT

20 push jerks 45kg *
20 syncro bar facing burpee
50 cal AB *

*split anyhow

2 min välein

Valitse omat 8️⃣ suosikkiliikettä, puolen minuutin ajan maksimitoistot, puoli minuuttia lepoa.

Kolme kierrosta kaiken kaikkiaan nautiskelua, eikä taatusti lihota 😋

Run 4 x 200m ( Rest 60 sec )

Run 4 x 4 minutes ( rest 3 minutes )

3 rounds

• 800-m run
• 15 deadlifts

♀ 205 lb ♂ 315 lb

8 rounds 2min work/1min rest
(A,B,A,B,A,B,A,B,)
A )
12 hang power snatch (20/30kg)
rest of time bike cal

B)
12 thruster (20/30kg)
rest of time row cal

For Time:

40/30 Calorie Echo Bike
20 D-Ball Box Step Overs 60/40kg 20"
30m HS Walk

TC 10

4 x 8+8 Front Foot Elevated Split Squats

Performed with 2x DBs in farmers position. Focus on a slow and controlled eccentric. Use a 20kg plate to elevate the front foot.

For time

20 min AMRAP:
20 KB Hang cleans 2x 20/12kg
20 KB Front rack lunges (alt.)
20 KB Push press
30 GHD Sit-ups

A: Tempo muscle snatch triples up to heavy

B: power snatch 5x2 @max weight of "A"

C: Power clean + Frontsquat + Split jerk 5x1 @75%