15-12-9-7

Thruster 25/35kg
T2B

Tc 8min

Perform 1-2 tabatha, all 8 rounds, 20sec/10sec rest.
Plank hold
Back extension

12 Min amrap

M:50kg W:35kg

• 10 Deadlifts
• 8 Hang Power Cleans
• 6 Shoulder to overhead
• 4 Bar facing burpees

SCORES TO BEAT
Beginner athlete: 4 rounds and 8reps
Average athlete: 6 rounds and 12reps
Advanced athlete: 8 rounds and 16reps
Elite athlete: 10 rounds and 20reps
Regional athlete: 11 rounds and 16reps

1) RMU
2) HSW
3) Bike Erg

Joka alkava 3 min x 4

12 toes to bar
12 DB snatch

Vaihtoehto A.

Ring MU

-3 x 3 kippi
-3 x 3 turnover on the floor

E1,5MOM x 7

1-2 ring MU

-3 x 5 jarrutusdippi + 10 sek pito

Vaihtoehto B.

3 x 3 - 5 strict ring pull up
3x 3-5 negative ring dip

E1,5MOM x 7
10 sek ring row hold, 10 sek ring dip hold bottom, 10 sek ring dip hold top

3 x 5 jarrutusdippi

-Soututekniikka
-Thrustertekniikka

A: E2M for 12min
1: Back squat x6 @3030
2: Singel arm DB rowsx10@2111/each arm

B: 8min amrap
8 burpees
8 alternating DB step ups

• 4 Sets of:
Two-Arm KB Russian Twist 20 reps unbroken alternate
(Seleziona un carico con cui lavorare bene ma in modo impegnativo)
Rest as need each sets

5 Rounds for time of:
10 Devil Press
15 DB Reverse Lunge
20 Double Unders