IGYG
100 wb @20lb
50 kb swing @24kg (both at same time)
100 burbee

A: SA Kb rows 3set
B: DB Powell raise 3x5/each arm
C: Banded pull aparts 2xMax
D: For time:
300 rkb swings

With a partner:
AMRAP 8:
8 Wall balls
8 DB snatch @22,5/15kg
*One athlete completes a full round

Rest 60s

AMRAP 8:
8 Wall balls
8 Toes to Bar
*One athlete completes a full round

Rest 60s.

AMRAP 8:
8 Wall balls
8 Hand Release Push-ups
*One athlete completes a full round

145 min
Warm up for 20 min

1.MU
- Drills
- MU 15x1

2.Gymnastics capacity
Every 90 s. for 4 rounds each:
A. Tough set of Toes to bar + 5-10 Fast V-ups
- 8 + 8
B. Strict pull ups
- 6 6 6 6

3.Metcon
Every 3 minutes for 6 rounds:
15 Cal row
5 squat cleans @ 45 kg
Times: 1.49, 1.47, 1.44, 1.44, 1.45, 1.34
HR 158/182

4.Strength accessory
3 sets:
10+10 DB press - 25 lbs
15 bicep curls - 15 kg
10 side lateral raise - 10 lbs

Alternate a&b
A)Free movement choicex2/3/4
B)Russian swingx20/15/10

rest 15-30sec between movements and after lastset rest 75-90sec and repeat 3rounds

14min, joka toisella minuutilla 1 x rinnalleveto + 1 x rinnalleveto riipusta.

For time:

55 Deadfift 102,5/70kg
55 Toes To Bar
55 Box jumps Overs 24"/20"
55 HSPU

20 min amrap

• 15 Wallballs
• 10 Ring rows

• Go by the feeling
• Rest 2min btw sets