Rivenousut kolmosista ykkösiin

10-10-8-8-6-6 Reps
Try and increase weight after each individual set.

5 RFT
*800/600m row
*32 Kettlebell Swings 24/16
*Hand-release Push-ups

100 skips unbroken
2 burpees per miss

Then
21-15-9
Sandbag lunges
Situps

Finisher;
Kipping Swing practice pull up bar

AMRAP 30 MIN:
400 mtr Run
Max Cals on Rower

In Teams of 3:
Athlete 1 - Run
Athlete 2 - Row
Athlete 3 - Rest
Change stations when done with run.

EMOM 6 min
4 toes to bar

For time:
30 Handstand Push Ups (sub Dumbbell/Kettlebell Press)
40 Pull Ups
50 Kettlebell Swings (35/53lb)
60 Sit Ups
70 Burpees

10 kierrosta aikaa vastaan:

• 10 swingi (amer.)
• 5/5 kahvakuula rinnalleveto ja työntö
• 10 etunojapunnerrus
• 5/5 kahvakuulatempaus

Kuulan paino kommenttiin.

Warm up
6 KB Swings
6 Squats
6 Lunges

Skill
3XMax rep ring dips

WOD
15 AMRAP
3 Burpees
6 Toes thru Rings
9 Thrusters with 35lb DBs
12 KB Swings at 1.5pood

30 cal bike
60 dB snatches 22.5 kg
30 cal bike
200 m sandbag 45kg tun

With partner